April 12th, 2014

You may have seen this before... I posted last shifts a little late, and it doesn't look like this was accessed on the 7th, so since you likely missed out on it, let's try it again.

0. Warm up.
   Pre-hab.
   
   Tabata on the Bike.
   
   Sled Pull. 50m, out and back. Light load (2 plates) - I'm assuming this is the first of the season!
   
   Skip x 60 sec.
   
   Repeat Sled and Skipping x 3
   
   Core: -watch the video, or at least glance at each exercise quickly for the best possible explanation.
   
   AMRAP (as many rounds as possible)
1. 
   Load a barbell. You'll be using it for all of these. It doesn't need to be heavy. High intensity and good form are more important than a big load. 
2. 
   Do the following exercises AMRAP style in 5 min. Video demo
3. It will be reposted to YouTube by morning... Hopefully - so check back. 
   
•   5 Spiderman push up (per side)
  
•   5 Ab roll out
  
•   5 Prone windshield wiper (per side) (holding bar over chest)
  
•   5 Weighted burpee
  
  
• Rest up to one minute. Repeat  two more times. That's 15 min of high intensity. 
• 
  
• Don't forget to cool down after - walk outside or on the TM for 10 minutes. 
  
4. 
   
5. Hydrate.