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Monday, March 7, 2016

If you plan to redo 16.2 today please check with the coach on the floor before the class begins to see if there is space available.

A: Warm Up
In 8 minutes
3 sets
10 Dumbell Row
10 Air Squats
10 GHD Hip Extensions
5 Inverted Push Ups

B: Mobility/Prep
:30 sec on :5 sec
Butterfly Stretch
Toe Touch
Standing Straddle
Dragon Pose

Review movements and establish weight/standard

C1: Strength
Front Squat
5 sets x 5 reps @ 75%
C2: Endurance (mid)
Run: 800 meters
Row: 1,000 Meters
Bike: 1 mile for time
Refer to week of 1/12/16

D: Met Con
12 minute AMRAP
5 Handstand Push Ups
10 Pull Ups
15 Box Jumps 24/20

SC Negative
BG Inverted

Pull Up
SC 5 Negatives
BG Ring Row

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