Tuesday, December 5, 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

-Men grab a pair of 5’s, Women grab a pair of 2.5’s-
–Shoulder Warm-up–
*Slight Bend Forward at Hip Throughout Complex
10 V’s
10 T’s
10 M’s
10 Internal/External Rotations with Elbows at 90 degrees
10 Shoulder Presses

Strength
Push Press
6 x 2 – Climbing

-or-

Strict Press
4 x 4 @ 80% – Rest 1:30

Conditioning
-15:00 AMRAP-
10 Push Press (95/65) (Rx+ 135/95)
1-2-3-4-5-6-etc
Rope Climbs
15 Burpees

*Scale Rope CLimbs with Rope-ups x 2 or Ring Rows x 4.

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

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