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5/16/17 NEW YOU CHALLENGE DAY 1

May 15, 2017

 

Warm-up

#01 - Stationary

Jumping Jacks x20-50
x5 each arm/leg
  - Forward Lunge
  - Arm Circles Forward x10
  - Reverse Lunge
  - Arm Circles Backward x10
  - Lateral Lunge
  - Trunk Rotations
  - Ankle Grabs
  - Alternating Pigeon
  - Kneeling T

 

Demo Rowing (5 min) (If it is raining outside and no running)

 

Met-Con #1 (No Measure)


800 M.Run/400M.Row
15 Air Squats
15 Push-ups
15 Sit-ups
50 Mountain Climbers (pairs)
400 M.Run/350M. Row
10 Air Squats
10 Push-ups
10 Sit-ups
40 Mountain Climbers (pairs)
200 M.Run/300M. Row
15 Air Squats
15 Push-ups
15 Sit-ups
30 Mountain Climbers (pairs)


(16 min cap)(two heats if rowing, second heat starts 2:00 after first)

 

 


Met-Con #2
12 min AMRAP Burpee + Ring Row Ladder

27...24...21...18...15...12...9...6...3...

(remainder of time foam roll and stretch)

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