Tuesday, November 28, 2017

***Basics – 6:30 PM***

Warm-up
-On the Floor-
25 Jumping Jacks
20 Seal Jumps
15 Small Shoulder Circles Forward
15 Small Shoulder Circles Backward
15 Big Shoulder Circles Forward
15 Big Shoulder Circles Backward
:30 Across Body Shoulder Stretch (R Arm)
:30 Across Body Shoulder Stretch (L Arm)
:30 Behind Head Tricep Stretch (R Arm)
:30 Behind Head Tricep Stretch (L Arm)
10 Lying Straight Leg Raises/Side
10 Bent Knee Iron Crosses
5 Roll-outs
20 Alternating Calf Stretches
:30 Wrist/Forearm Stretch
:30 Pigeon Stretch/Side
:30 Hurdler’s Quad Stretch/Side

-PVC Pipe-
15-20 Overhead Internal Rotations
:30 Front Rack Stretch/Side
:30 Behind the Back Stretch/Side

-3 Rounds-
10 Double Overhand Band Pull-Aparts
10 Scap Push-ups

Strength
Close-Grip Bench Press
6 x 3 – Climbing

-or-

Strict Press
4 x 5 @ 75% – Rest 1:15

Conditioning
-For Time-
(15:00 Cap)

400-300-200-100
Meter Run
20-15-10-5
Strict HSPU (Rx+ 40-30-20-10)
80-60-40-20
Double Unders

*Scale Strict HSPU with Kipping HSPU, by stacking 1 or 2 ABMATs, or with DB Strict Press.
*Scale Double Unders with Power Jump Singles or Double Taps.

Extra Credit
-For Time-
27-21-15-9
Calorie Row
Calorie Bike

Mobility/Recovery
-RomWOD/Foam Roll/Band Stretch/Passive Hang from Pull-up Bar

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