Wednesday – 061417

Caleb (ground) and Isaac pushing the pace on last Friday’s burpees.

Since today’s workout involves the Assault Bike, we will go over the injury prevention at the start of class and then begin heats for the workout.  If we have more than 6 people in a class, some will do the workout first and some will do the injury prevention first.  If you do the workout first, I don’t care how tired you are, PLEASE do the injury prevention.  I know its boring. . .but it’s important.  

Injury Prevention
30 band “W’s” with 1 second hold
Accumulate 3 minutes of a suitcase hold on each arm. Don’t be afraid to GO HEAVY.

Spend 3 minutes on each arm holding a band assisted archer stretch while also holding a hip flexor stretch.

Workout of the Day
For time:

42-30-18
Pull-ups
Push-ups
Calories on the Assault Bike

Ladies will do 31/21/10 calories.  This workout is capped at 18 minutes.

Post your scores to the Whiteboard.

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