Friday
Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Dynamic Body Activation shoulders, ankles, calves
Over All Dynamic Body Activation shoulders, ankles, calves
2 Sets of:
25 Single Unders
10 Single DB Front Raises
10 Scap Push-ups
25 Single Unders
10 Single DB Strict Press
5-10 Push-ups
Weightlifting
Shoulder Press (8 Min E2MOM )
Metcon
Riley (Time)
For time:
Run 1.5 miles
150 Burpees
Run 1.5 miles
In honor of Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, died Sept. 28, 2012
Run 1.5 miles
150 Burpees
Run 1.5 miles
In honor of Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, died Sept. 28, 2012
35;00
Split Burpees with Partner Prison style
Split Burpees with Partner Prison style
INTERMEDIATE
Run 1.0 miles (Row 2k-Bike 5.0 miles)
120 Burpees
Run 1.0 miles (Row 2k-Bike 5.0 miles)
BEGINNER
Run 800m (Row 1k-Bike 2.5 miles)
100 Burpees
Run 1.0 miles ( (Row 1k-Bike 2.5 miles)
Cool Down
Accumulate:
1:00 banded shoulder stretch/side
1:00 couch stretch/side
1:00 frog stretch
1:00 banded shoulder stretch/side
1:00 couch stretch/side
1:00 frog stretch
1×3 @ 70%*
1×3 @ 80%
1×3 @ 90%
*Based off of 90% of Heavy 1-Rep
(Score is Weight)