Call Us: (760) 920-1791

30
Oct

Warm up
Easy 800 meter run

Then,

Three rounds of:
Table inside out, 5 each side
(retract shoulder blades and squeeze glutes)
Good morning, 5 reps
Back squat, 5 reps
Active pigeon stretch 
Increase weight on good morning and back squat each round 

Then,

Back squat 3-3-3 @ 70-80-90%

Then,

3 rounds of
5 Wall balls
5 Box jumps
5 Calorie row
5 Ring rows or pull-ups

Finish with,

Three rounds
Weighted oblique stretch, 5 reps per side
(Start in a standing position with a dumbbell in one hand.  Slide the dumbbell in a straight line down the side of your leg until you feel a good stretch in your obliques opposite to the side holding the dumbbell.) 
Pigeon stretch, 30 seconds per leg

Leave a Reply