Saturday 8/13/11

RUNNING SCHOOL with Liz at 10am: 10kTT

ON RAMP with Liz at 11am:

SELF-MYOFASCIAL RELEASE: Lax Ball to Shoulders, 10 minutes.
MOBILITY: Band Assisted Pec Stretch, 1 minute each side. Wall-Assisted 90/90, 1 minute each side.
DYNAMIC WARM-UP: 1 round of: 15 Air Squats, 15 Arm Swings, 15 Leg Swings, 15 Hip Swings, 15 Passthroughs, 15 Overhead Squats
SKILL: The Row
TIME TRIAL: Row 500m (RECORD YOUR TIME!)
METABOLIC CONDITIONING: In teams of two or three, pick your strategy and row a 2k as fast as you possibly can.

GYMNASTICS with Sammy at 12pm:

WANT TO GET FLEXIBLE?

WARM-UP: Partner Stretching, 90sec Each Leg; Tabata Back Leg Swings; Tabata Hip Swings

SKILLS: Pistols & Single Arm Handstand

METCON:   For Time:
30ft Plank Walk
20 Rolling Pistols
20 Handstand Thigh Slaps
30ft Plank Walk
16 Rolling Pistols
16 Handstand Thigh Slaps
30ft Plank Walk
12 Rolling Pistols
12 Handstand Thigh Slaps