Warmup: ROM, Dynamic stretches: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 5 inchworms, 30 sec deep squat hold, 10 burpee broad jumps
WOD: Tabata – Spend all four minutes doing one exercise before moving onto the next.
1 min Rest/Transition
Back Plank – wtd
Plank – wtd
KB Cross Chop, right side
KB Cross Chop, left side
GHD sit up hold
GHD Glute Ham Raise
Cooldown: 5x Updog and Downdog, spend at least 30 seconds in each position. Pigeon stretch, 2:00 each side. Roll Out
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