WE HAVE SPECIAL FAMILY DAY HOURS! MONDAY FEBRUARY 21, 2011 WE WILL HAVE A 9AM, 12PM, 5PM AND 6PM CLASS!

DAY 19 Get Real Mo’links: Paleo Benefit #17 Food Medicine mmmmmore burgers

Weekly Warm Up

Mobility: Calf Stretch – 60-90sec/side Check it here (at about 3:17)

2 mins Rowing (*Keep it smooth. Stroke rate should be between 20-26 strokes per minute) Learn the technique kids!

2 Rounds:

  • 10-15 Ring Rows
  • 10-15 Push Ups
  • 15 Shoulder Pass Throughs
  • 10-15 Overhead Squats
  • Part 1:

    NEW Q’s: A1: Back Squat 3 x 5 sets across – rest 30sec (*add 5-10# more than last time) A2. Pull Ups 3 x 4-8 [3011]– rest 2mins

    VETERAN Q’s: A1. Front Squat 4 x 4-6 – rest 10sec A2. Handstand Progressions (1min) – rest 2mins

    Part 2:

    5 Rounds for Time of:

    • 15 Burpees as fast as possible
    • 25 Wall Ball
    • Rest 90sec

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