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Warm-up:
400m run
50 Jumping Jacks
200m Run
25 Seal Jacks
+
Hip Prep/Shoulder Prep
Workout of the Day:
Time Limit 16 minutes:
Penalty: 5 Burpees for every minute over the 16 minute mark.
Take bodyweight plus age and that gives you the number of reps for the fisrt movement. Then half of that number is the number of reps for second movement.
(example: 200lbs @ 35 yrs would be 235 reps of first movement and 118 reps of second movement.)
The two movements are:
Pushups
Airsquats.
You may partition the work any way you wish to get it completed.
Recovery:
Foam/Ball Roll Quads, Triceps, Chest
Abductor Magnus Stretch- 1 minute each leg
Pec/Shoulder Stretch- 1 minute each side.
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Posted by Coach T
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We heard you pleas for an earlier time change so here it is...9:00 PM Friday night. So if midnight was too late for you....you'd better come now!
(if you have spouces/friends who want to come, but not work out...we'll be nice, they can watch!)