American Swings

IMG_6103 copy

Saturday

9:30am – Open Gym with Coach Austen

Sunday

6:00pm – ReFlex

 

dynamic movement prep
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
Leg swings.

Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

50 heavy Russians

1 minute plank pose  rest 30 seconds
4 rounds

Wod
5 rounds for time
Run 400 meters
30 American kb swings (1.5,1)

MaD Mobi
Press ups
Calf stretch
50 frog legs
Lat stretch band

 

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