Thursday, 3 July 14

Thursday, 3 July 14

DELOAD WEEK

LONGEVITY 1:
“Bulletproof shoulders”
3×15 of:
– Side planks w reach and scapula retraction
– Scap pushups
– T’s (w. partner)
– W’s (w. partner)
– Side lying ext rotations

CAPACITY:
“Wizzard”
Teams of 3
30 min time cap
– run 400m (halfway down soi 14 and back)
– 150 thrusters (20/15)
– run 400m
– 150 burpee’s
– run 400m
– 100 pull ups
– run 400m

One person working at a time, alternate work load & run together



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