Workouts for 5-22-2015

warm up: 10 squats, 10 squat thrusts, 50 JJ

Mobility: 0:30 squat hold, 1:00 each side half pigeon, 0:30 squat hold again 

One round: 

  • 50 DB walking lunges
  • 50 DB curls with same weight as lunges 
  • 50 KB snatches (break it down any way)
  • 25 box jumps  
  • 200 bicycles 
  • 50 KB sumo deadlift  (heaviest f***ing thing you can pick up!) 
  • 50 toe touch crunches 

Finish: sprints!!! Relay sprint. From gym to first stop sign. Split the class into two teams, then split each team into two, there should be two sets of teams at each end, each person mus t make 6 sprints until the entire team is finished. 

  

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