Wednesday, June 16 2010; 4 x 400m run / 35 squats

A visit from Cardio Man, our Jeff Massey!

Buy-in

Pose

• Posture review
• Lean to partner
• Arm swing

400m run 200 out, 200 back.

CF Warmup

3 rounds of 10-15 reps of

• Samson Stretch (do once each round for 15-30 sec.)
• Overhead Squat with broomstick
• Sit-up
• Back-extension
• Pull-up
• Dip

Skill

• Squat form
• Bench press form

Strength

Bench 3 x 5

WOD

4 (3) rounds 

• Run 400 M 
• 35 Squats

Time limit:  15 minutes

Cash-out

Stretching