200 metre run

Dynamic warmup

Scorpions, bird-dogs Shoulder & hip activations with a band

Air squats with twists

Scap pull ups & lat pull backs

Individual movement warm up.

 

Hero WOD

 

“Riley”

 

U.S Army Sgt. 1st Class

Riley G Stephens

(39)

1st Batt 3rd Spec. Forces

 

Died 28/09/2012

Wardak, Afghanistan

 

For Time:

 

·    1.5 Mile Run (2.4 Km)

·    150 Burpees

·    1.5 Mile Run

 

RX is with a Weight Vest

 

Aim to:

·      Pace yourself to allow for consistent sets

·      Build running capacity with a vest

 

A perfect preparation request from Coach Tabina

Happy Birthday for Thursday!!