Wednesday, June 5th, 2019


Jog 400m

50ft lateral stretch

15 pike to cobra

50ft Spider-Man stretch

30 slow mtn climber

Coach led warm up

Banded mobility


Alt tabata for 8 min of:

Alt. toe touches

Bird dog plank holds (switch arm/leg every round)


In front of a clock set for 15 minutes:

1 minute of  Dumbbell goblet squats (50/45)

2 minutes of Double-unders (mod: heavy singles)

3 minutes of Dumbbell Push press (50/35)

4 minutes of supine ring rows

5 minutes of Burpee box step ups (50/35)

Post number for each exercise and total reps for 15 minutes to comments