Happy Birthday Cathy…..Another VICTORY under your belt!! Looking forward to many more with you my friend on and off the muddy trails
YOUR BIRTHDAY BUMPS ARE 45 BURPEES …..OH YA! AND A SLED PULL TO 16 AVE AND BACK……BECAUSE IT’S YOUR BIRTHDAY TODAY…. YOU CAN ASK ANYONE YOU WANT TO JOIN YOU ON THE BURPEES……CONSIDER THESE BURPEES A WARM UP!!!! YOU GUYS KNOW I LOVE MT JOB RIGHT !
Warm Up
3 rounds: o 30 Double Unders- 100 single skips, work on weak skip o 10 Air Squats2 rounds: 30 sec Goblet Squat Hold 30 sec Pigeon Pose Right 30 sec Pigeon Pose Left 30 sec Goblet Squat Hold 30 sec twisted lizard Stretch Right……THIS STRETCH IS FOR CATHY ONLY WATCH VIDEO 30 sec twisted Lizard Stretch Left
Twisted lizard – YouTube
https://www.youtube.com/watch?v=JrzIdDHCn7M
May 14, 2013 – Uploaded by Nikki Karlisle
I have no idea if this is a pose or not but worth a laugh trying
Strength
Front Squat
Tempo Front Squats Five sets 5 Front Squat with a Pause x 3-4 reps
Metcon
DU & Burpee
For time: 80 Double Unders 40 Burpees 60 Double Unders 30 Burpees 40 Double Unders 20 Burpees 20 Double Unders 10 Burpees
Metcon Cathy’s favourite move
DU & Burpee
For time: 100 single S 20 Burpees/ 1/2 or use bench 100 single S 30 Burpees 1/2 or use bench 100 single S 20 Burpees 1/2 or use bench 100 single S 10 Burpees 1/2 or use bench