• Luz Cruz posted an update 1 year, 11 months ago

    Monday, December 14,2015
    CALESTENIA
    MOBILITY: (foam roll & lax)
    Legs
    Back
    Shoulders
    WARM UP:
    1 mile jog (15min)
    REST:
    stretch quads & calves
    RISE STRENGTH Week 1 Day 1:
    B Squat (45lbs) 10-10-10
    Pause Snatch Deadlift (45lbs) 3-3-3-3-3-3
    Box Jumps (18″) 1-1-1-1-1-1
    Good Morning (45lbs) 8-8-8
    REST:
    stretch arms & shoulders
    STRONG FOR LIFE WOD 1:
    Tabata
    1. Push-ups & air squats (10/15)
    2. Mountain climbers & burpees (25/5)
    3. Sit-ups & plank holds (10/high)
    CASHOUT:
    25 burpees
    COOLDOWN:
    5min chill assault bike (28cal)