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General Fitness 08.03.15

3
Aug

General Fitness 08.03.15

Prep Work2X30 Table top stretch

2X30 Elevated hamstring stretch-(Kick your foot up on top of a box with a straight knee and pull your chest down towards your knee)

2X30 Couch stretch

2×10 Banded Air squats- wrap a thin band around your knees pulling in, Your goal is to not let your knees cave while squatting
A.

Tempo Back squats

6X4 (Tempo=23X1)

55-65% of 1RM
B.

LVL 1

5 rds for time

250M Row

16 Walking lunges

5 perfect pushups

1 min rest
OR
LVL 2

5 rds for time

250 Row

10 Weighted walking lunges 70/53 (If you are going to be attempting LVL 2 it must be performed as written)

5 HSPU

1 min rest
C.

-3X :30 Chin over bar hold-Supinated grip

–3X :30 Arch hold-To start, lie facedown on your belly with your arms outstretched overhead and your legs straight and together. As you can imagine, the goal here is to completely arch your entire body as much as possible, so lift both your upper and lower body as high as you can towards the ceiling. Focus on engaging your glutes and mid-back so you are not exclusively arching from your lower back.

-3X :30 Chin over bar hold-Pronated grip

-3X :30 Hollow hold
Cool Down

Mobility

Post results

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