Got real busy with errands and attending a dual wedding on Saturday so I was unable to post the previous workouts...but here ya go!
FRIDAY - 07052013
Because of the long holiday weekend the usual class on Friday happened at the PSC gym, therefore I was able to attend this one!
run around the block
3x - various stretches and mobility movements
2 Minutes at each station - partner workout 2 people per station
- Rope Climb/Rings
*no I cannot climb a rope...we just practiced some technique and tried to hold and pull ourselves up a couple pulls...it was NOT easy.
- 20lb med ball throws ala wall ball style
- Airdyne sprints
- KB swing x 10 switch and the KB swing into a goblet squat @ 53lb KB
- 2ft broad jump
2 x around
stretch and mobility...DONE.
SATURDAY - 07062013
Gorgeous usual morning at the park!
These are brutal...no fun...
Bear Crawls 50 ft back and forth
15 sit ups
Bear Crawls back and forth
20 sit ups
Bear Crawels back and forth
25 sit ups
60ft Walking Lunges
Jog remaining 50ft
15 x bench dips
15 x step ups/jump
Jog back to start
10 x sit to stands aka deck squats
Rest between 30 sec - 1 min and repeat
I was able to complete 3 rounds
Cool down lap - jog
Stretch and Mobility DONE!