Rest Day for BCBD
WARM UP - Please Include:
wall squats
Rolling Warm Up
CARS for Hips
wrap and wrap around - quality!
Brachiation - 30 sec hang or walk in the park x 20 reps x 3 sets; or, 1 arm spiral and 1 arm scap retractions (advanced Only). Intermediate can do: side swing with hand lifting (20 reps) x 3 sets and changing grip (6 reps)x 2 sets
A. 3 Rounds for Time - See July 18, 2011 and May 14, 2012
12 burpees
15 KB Swings 35/55 lbs
400 meter run
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