Walk the Line 2 – Genesis Style

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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)

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