Saturday, November 30, 2013

Sunday, December 1

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!

Hall to wall inchworm;
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
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


Katie said...

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

John Striker said...

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