Friday, October 22, 2010

Brian getting some serious triple extension with the sand bag. Nice job B!

Workout of the Day

Group Warm up
10 minute round about at warm up pace
Bear Crawl (length of mat)
10 Push Ups
3 Forward Rolls
5 Ring Pull Ups
Backwards Lunge walk
1 Ascent Cargo net
3 Handstands
5 knees to elbows
High Knees (to end of mat)
10 Squats
Crab walk (back to start)

Complete 30 Reps of each of the following for time:
Sit Ups
Burpees
Calories of Row
Push Press (75/ 55)
Later Hops (over Barbell)
Medicine Ball Cleans
Dumbell Snatch
Toes To Bar
Ring Dips
Lung Steps (With plate over head 45/ 25)