Wednesday, May 29, 2013

Warm up

Please Include:
Wrist Prep
A. stick limbo 5 reps/direction x 2 sets. More advanced should then do high bridge rotations 2 reps/direction x 4 sets. Others should skip to B. (Begin in table position)

B. Zen Archer x 60 sec x 3 sets (each time you switch partners you complete a set).

C. 10 reps of weighted shoulder opener with bodyline. 30 sec hold on last rep.

D. For Time:
20 Kettlbell Swings  35/55 lbs
400 meter run
20 box jumps 20/24"
20 burpees
Rest 4 minutes
3 sets in total