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General Fitness 08.10.15

10
Aug

General Fitness 08.10.15

Prep Work

2X30 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)

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

WOD

A.

Tempo squat

7X3 @ 60-75% (12X2)

The tempo will be quicker but make sure your form is perfect
B.

5 rds

200M Run

10 Alternating dumbbell snatch 65/45

rest 1 min

after final round rest 3-5 min then…
C.

50 Double unders

40 Wall balls

30 Double unders

20 Wall balls

10 Double unders
D.

3-5 rds

1 pull up+:15-:30 Chin over the bar hold

10 V-Situps

1 Chin up+:15-:30 Chin over the bar hold

10 Banded good mornings

rest as need in between exercises
Cool Down

Mobility

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