120103

Tuesday

Run Club

630pm at Jefferson Playground.

Come learn more efficient running by learning pose method!

Bring a watch and sign up on mindbody.

Warm Up:

Double Under Flight (5 minutes)

Build to largest set: Purposely stop between each interval

ADV: 5-10-15-20-25-30 etc.

BEG:1-2-3-4-5-6 etc...

15 Kettlebell swings

15 taters

8 figure eights, left and righ

8 KB snatch, left and right

Shoulder Mobility:

Arm Circles

w/2 1/2 plates

lateral, side and forward raises

external/internal rotations

direct traffic, no rep, around the worlds

scapula pullups

Skill: Pull-ups

3 sets of 5-10 reps of bodyweight, weighted or banded pullups

Try to build each week on previous set.

WOD:For time: (20 mins)

21,18,15,12,9,6,3

Box Jumps 24"/ 20"

Hand Release Push Ups