January 2015

WARM UP: Roxanne Burpees Bring Sally Down Back Squats 45#

WARM UP: 400 M Run 5 Toes to Bar/ Knees to Elbows 5 Dips 5 Pull Ups 5 Push Ups 

WARM UP: 2 rounds of : 20 Second Couch Stretch; 5 Kip Swings; 5 Inch Worms; 50 M Butt Kickers; 50 M High Knees; then with the PVC Pipe : 30 Pass Throughs; 30 Back Squats; 30 Front Squats; 30 Over Head Squats

WARM UP: 10 Minutes : 3 push ups into handstands / 3 wall walks; 5 Dips; 5 Pike Push Ups; 10 Med Ball Cleans; 200 M Run

WARM UP:  3 Rounds of 20 weighted Lunges (25#); 20 Weighted Sit Ups (25#); 20 Weighted Russian Twists (25#); 30 Jumping Jacks SKILL:  Find your 1 RM Deadlift 

R & R Day Pictured: Hammock on Pigeon Point Beach, Tobago. Perfect for resting…

WARM UP: 3 minutes of skipping 3 minutes of 50 M Shuttles 3 minutes of Max Push Ups 

Tabata Warm Up: 8 rounds of the following movements of 20 seconds of work and 10 seconds of rest: V Sit Ups Jump Tucks Planks Row