7.29.16

HAPPY BIRTHDAY CELIA!! ENJOY YOUR DAY!

Individual warm-up
2 rounds
200m row
10 PVC good mornings
10 lunges w/rotation
10 groiners

Group warm-up
5 world's greatest stretch
10 standing windmills
10 leg hugs
5 inchworm walkouts
:30 hollow hold

BENCHMARK FRIDAY!
"Fight Gone Bad'
Three rounds for MAX reps of:
Max reps wall-ball 20/14 x60 sec
Max reps sumo deadlift high pull 75/55 x 60 sec
Max reps box jumps 20/18 x 60 sec
Max reps push press 75/55 x 60 sec
Max calorie row x 60 sec
-1 minute rest-

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating.