F3- Genesis 10/1/18 – “Walk the Line”- GENESIS
Que – Pusher
Pax – Heisenberg and Toxic
- Warm Up
- Burpees x 10
- Little baby arm circles forward / reverse x 10
- Wonder Bra / Moroccan Bight Club x10
- The Reacher x 10
- The Hillbilly x 10
- Walk the Line
- Jog – Prisoner squats – Burpees – walk – run – prisoner up downs – Burpees
- Mosey to pavilion
- Press on
- 35 seconds lifting weights / 9 second rest / rotate
- 2 Rounds
- Bench Press (25lb dumbbell), 2. Side Lateral Raises (10 lb. dumbbell) 3. Dips
- Bicep Curl (Resistance or 15 lb. dumbbell), 5. Kettle Swing (20 lb. Kettle) 6. Overhead Raises (15 lb. log)
- Step-Ups / Calf Raises
- 35 second up downs / 30 second Calf Raises
- Mosey to Basketball Court
- 11’s
- Squats – Bobby Hurley’ with Lunges
- Abs
- LBC x 10, Flutter kick x 10, Big Boy Site up x 15
- 2 Rounds
- Sprints
- 25 yards forward and backward
- 50 yards forward and backward
- 50% round 1 / 75-100 % Round 2
- Sally up’s (Squats)