February 15, 2017

Wednesday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

5 Min Hip and Ankle Mobility

Leg Swings

Side 2 Side Hops

High Knees

Butt Kickers

STRENGTH:

Turkish Get Ups

3x2 Ea. Side

METCON:

200 M Run Warm Up

2x400 M Run

2 Min Rest

2x200 M Run

1 Min Rest

2x100

ACCESSORY:

Dips 3x12

50 Lat Pull Downs

3 Rounds

10 BB Rollouts

1 Min Hip Bridge

 

Banded IT/Hammy/

Frog

Ankle/calf Plate

Counter

 


MODWOD PROGRAM

WARM UP:

5 Min Hip and Ankle Mobility

Leg Swings

Side 2 Side Hops

High Knees

Butt Kickers

STRENGTH:

Turkish Get Ups

3x2 Ea. Side

METCON:

4-6x200 M Run

2 Min Rest

ACCESSORY:

Dips 3x12

50 Lat Pull Downs

3 Rounds

10 BB Rollouts

1 Min Hip Bridge

 

Banded IT/Hammy/

Frog

Ankle/calf Plate

Counter

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