Saturday, November 30, 2013

Sunday, December 1

REMINDER:
Sadly, it's December 1st, and that means this is our last post on Blogger. 
All future posts can be found on our website blog!


Warm-Up
Hall to wall inchworm;
then,
3 Rounds of
30 jumping jacks
10 superman
10 alt samson lunges
10 hips to wall
10 dead bugs

Strength (Time cap of 40 Min)
Good Morning
10-10-8-8-5-5-5-5
Alternate between the following exercises after each set of GMs:
A) near max prone hollow hold (after rounds 1,3,5,7)
B) 20 windshield wipers (after rounds 2,4,6,8)
Accessory #1
10 x 2 Sumo Deadlifts at 40-50% of max effort DL
2-3 to a bar, quick rotation through the lifts; Focus on set up and lifting chest before the bar moves.

Accessory #2
3 Rounds (NFT)
5-8 KB Windmills each side

2 comments:

Katie said...

Sniff, sniff. Thank you, Blogger, for getting me through many, many boring hours at work.

John Striker said...

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