Wed. 1-14-09
Warm Up: 2 Rounds
Shoulder Stretches, Samson Stretch, Later Lunge Stretch, Band Rows, Band Presses
W.O.D.: 3 Rounds 60 sec. per exercise with 20 sec. rest between rounds. Complete all three rounds at one exercise before moving to the next exercise.
Squats
Ring Rows
KB Push Presses (men 40-50, women 15-30)
Burpees
Push Ups (advanced on Medballs)
MB Slams (Dynamax Ball 10-20lb)
Row Goal Pace= 2:00 min. split itme
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