Friday, December 29, 2017

***Cardio Load – 3:30 PM***

Warm-up
-On the Floor-
25 Jumping Jacks
20 Seal Jumps
10 Lying Straight Leg Raises/Side
10 Bent Knee Iron Crosses
5 Roll-outs
20 Alternating Calf Stretches
Wrist/Forearm Stretches
:30 Pigeon Stretch/Side
:30 Hurdler’s Quad Stretch/Side

-Foam Roll-
Upper Back
Mid Back
Lower Back

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

-Barbell-
10 Good-Mornings
10 RDLs

Strength
Romanian Deadlift
5 x 3 – Across

-or-

Deadlift
4 x 1 @ 95% – Rest 3:00

Conditioning
-12:00 AMRAP-
15 Deadlifts (165/110) (Rx+ 205/135)
1-2-3-4-5-etc
Round(s) of Cindy

*Cindy = 5 Pull-ups + 10 Push-ups + 15 Air Squats

Extra Credit
-5 Rounds-
20 V-Ups
*Rest 1:00 between rounds

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

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