Feb 25th 2013 (metcon)

Dynamic Warm Up

5mins Bike,Row,Run,Stairs,Skip  

R.O.M Drills

Core

crunches:knees Elbows

40:10

30:10

20:10

10:10

AMRAP (20mins)

5-Pull Ups

10-Push Ups

15-Air Squats (form)

Cool Down

Static Stretching 

Feb 14

Warm Up
2 Rds
50 Skips
10 Body Squats
10 Split Lunges
10 Push Ups
5 Burpees
25 Jumping Jacks

Core
40 Sit Ups
50 Leg Levers
30 second V Sit
30 Sit Ups
50 Leg Levers
30 second V SIT
20 Sit Ups
50 Leg Levers
30 second V Sit
10 Sit Ups
50 Leg Levers
1 Min V Sit

15 Minutes AMRAP
5 Pull Ups
10 Push Ups (change pushup hand spacing each set)
15 Body Squats



Challenge yourself beyond reason