10.29.15

Warm-up

5 Min Run/Row/Bike

2 Rounds

10 Leg Swings

10 Knee Drops

30 Sec Frog Stretch

10 Air Squats

10 Lunges w/ Twist

30 Sec Couch Stretch

Strength/Skill

Back Squat

7×5 @ 80% +10 pounds

METCON

Tabata

Push-ups

Ab mat Situps

Calorie Row

Froggers

Extra Work

gymnastic

Make up from earlier in the week

olympic

Make up form earlier in the week

Core

50 E/S Spiderman Crunches