October 5, 2016
Wednesday
ANNOUNCEMENT:
RX PROGRAM
WARM UP:
20 Bunny hops
10 Leg swings (front to back/side to side)
Inchworms down
Spiderman back
20 Jumping jacks
High knees
Butt kickers
STRENGTH:
5X400 m Row
Rest 60 secs between sets
METCON:
3 RFT
200 m run/300 Row
15 burpees
20 Box Jumps/Step Ups
30 Dubs/20 attempts/90 singles
ACCESSORY:
2X25 Banded Pull Down
2X15 Bent over Rows
Abs
Leg drops
Russian twist
Crunch
3X15
Stretches
Banded IT Band
Banded Calf
Couch
Calf Smash
MODWOD PROGRAM
WARM UP:
20 Bunny hops
10 Leg swings (front to back/side to side)
Inchworms down
Spiderman back
20 Jumping jacks
High knees
Butt kickers
STRENGTH:
5X400 m Row
Rest 60 secs between sets
METCON:
2X25 Banded Pull Down
2X15 Bent over Rows
Abs
Leg drops
Russian twist
Crunch
3X15
Stretches
Banded IT Band
Banded Calf
Couch
Calf Smash