WOD - Class Programming
Tuesday, September 2
“Observe with both friend and foe the ordinary rules of courtesy.”
― From the “Commitment Card,” issued to volunteers in the nonviolent Civil Rights movement by the Alabama Christian Movement for Human Rights (1963).
Announcements:
New t-shirts are in! We have a couple of standard logo shirts and some 3/4-sleeve options for fall—$20. You can purchase on the iPad in the front room by choosing “Buy Product” and following the prompts. You can also purchase drinks and bars here.
Warm-up (NTE 10’)
AMRAP 8’, comfortable pace, of:
20 seconds of jump rope (try to perform all the styles that you will do in the workout)
6 box step-ups and step-downs (you choose the height)
4 box jumps (you choose the height)
6 kettlebell deadlifts
4 kettlebell russian swings (use a weight that is slightly lighter than the one you will use for the workout)
Strength/Skill
3 RFQ:
Barbell Glute Bridge x10-12
Landmine Twist
X10-12
Side Plank
1:00/each side
WOD
3 Rounds, each for time, 3:00 break between rounds
30 Box Jumps, 24/20 in
30 Russian Kettlebell Swings, 53/35 lbs
100 Double Unders
Athlete Instructions
For time, or not.
Goals
Super Fitness Robot time / rounds:
3:30 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
5:00
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Calves & Foam Rolling
Monday, September 1
“Walk and talk in the manner of love, for God is love.”
― From the “Commitment Card,” issued to volunteers in the nonviolent Civil Rights movement by the Alabama Christian Movement for Human Rights (1963).
Announcements:
We’ll have one Community WOD class on Monday in observance of the Labor Day holiday. 9:30 am. All are invited. Open gym access is available for the rest of the day.
New t-shirts are in! We have a couple of standard logo shirts and some 3/4-sleeve options for fall—$20. You can purchase on the iPad in the front room by choosing “Buy Product” and following the prompts. You can also purchase drinks and bars here.
WOD
“Hotshots 19”
6 rounds for time of:
30 Air Squats
19 Power Cleans, 135/95 lbs
7 Strict Pull-ups
Run, 400 m (Row 500m, Bike 1.2k)
On June 30th, 2013, nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona.
Individual: As written. 40:00 cap today.
Partner: AMRAP 35, any split
That’s nearly 120 power cleans. Weight choice should be very light for most of our athletes, especially those choosing individual. Scale to Hang Cleans and/or dumbbells if needed.
Sunday, August 31
“I know some who are constantly drunk on books as other men are drunk on whiskey.”
― H.L. Mencken
Announcements:
We’ll have one Community WOD class on Monday in observance of the Labor Day holiday. 9:30 am. All are invited. Open gym access is available for the rest of the day.
Kelly let me know today that, due to a new full-time job opportunity, she’ll be stepping away from the 12 pm classes in a couple of weeks. We met Kelly when we hosted Summit CF after Helene, and she stepped in to help us fill some coaching gaps. She’s been amazing with our Noon folks and is an all-around, positive, and empowering presence in our space (and a badass CrossFit coach!). We’re excited for Kelly’s new job and opportunity, but we’ll sure miss her! Please take some time over the next two weeks to congratulate Kelly on her new chapter.
Strength/Skill
3 RFQ, Superset:
Z Press x12
Overhead Carry x 100ft.
Plank Hold x 1:00
Seal Row x 24 (12/arm)
Movement Demos
WOD
AMRAP 15
Run, 400 m
Walking Lunge, 30 m
30 Push-ups
Movement Demos
Saturday, August 30
“In the middle of difficulty lies opportunity”
― Albert Einstein
Announcements:
We’ll have one Community WOD class on Monday in observance of the Labor Day holiday. 9:30 am. All are invited. Open gym access is available for the rest of the day.
Kelly let me know today that, due to a new full-time job opportunity, she’ll be stepping away from the 12 pm classes in a couple of weeks. We met Kelly when we hosted Summit CF after Helene, and she stepped in to help us fill some coaching gaps. She’s been amazing with our Noon folks and is an all-around, positive, and empowering presence in our space (and a badass CrossFit coach!). We’re excited for Kelly’s new job and opportunity, but we’ll sure miss her! Please take some time over the next two weeks to congratulate Kelly on her new chapter.
WOD
Individual: As written
Partner: Any split
Complete as many rounds as possible in 25 mins of:
4 Post Runs
30 Wall Balls, pick load
Farmers Carry, 2 building laps
Friday, August 29
“A cold in the head causes less suffering than an idea.”
Jules Renard
Warm-up (NTE 10’)
2 Rounds, not for time, of:
2 minutes of jogging, biking or rowing
10 steps of walking lunges
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
Strength/Skill
After WOD, if time:
8 mins of:
Turkish Get-up, pick load
Athlete Instructions
Switch arms as needed.
Movement Demos
WOD
5 rounds for quality of:
Air Bike, 1000 m
10 L/10 R Dumbbell Box Step-ups, pick load, pick height
5 Weighted Strict Pull-ups, pick load
10 L/10 R Single Arm Dumbbell Push Press, pick load
5 Weighted Strict Pull-ups, pick load
Athlete Instructions
Other Equipment Conversions: Replace each 1000m of biking with 400m of running, 500m on the Concept 2 rower.
Movement Demos
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Wall Shoulder Stretch
Hold 1-2 minutes.
Thursday, August 28
“Progress is man's ability to complicate simplicity.”
Thor Heyerdahl
Warm-up (NTE 10’)
3 Rounds, not for time, of:
1 minute of jogging, biking or rowing (increase pace each round)
20 seconds of banded marching
7 hip and back extensions
5 hang power cleans, starting above the knee (mid-thigh) (empty/light barbell)
5 power cleans, starting just below the knee (empty/light barbell)
5 power cleans, starting from mid-shin (empty/light barbell)
Strength/Skill
For quality:
200 Double Unders
OR:
5 min Double Under / Jump Rope practice
Deficit Deadlift 12-12-12
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
8-12 reps, you choose the height of the deficit.
Movement Demos
WOD
For quality:
20 Box Jumps, pick height
Athlete Instructions
10-20 reps
Movement Demos
Power Clean 1-3-5-7-9-11
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Recommended loading:
3 reps @ 80% 1RM
5 reps @ 75% 1RM
7 reps @ 70% 1RM
9 reps @ 65% 1RM
11 reps @ 60% 1RM
Goals
Super Fitness Robot time / rounds:
Hitting a heavy single at 90% 1RM or higher
More Likely time / rounds: (consider scaling if this seems unrealistic)
Hitting a heavy single at 80% 1RM or higher
Movement Demos
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Trap stretch with lacrosse ball
1-2 minutes per side
Wednesday, August 27
“Sometimes all you need is 20 seconds of insane courage”
—Matt Damon
Warm-up (NTE 10’)
3 minutes of jogging, biking or rowing
-then-
3-4 Rounds, not for time, of:
20 seconds of lateral banded steps
10 m of high knees
10 m of butt kicks
5-7 good morning, empty barbell
100 m run, increase acceleration each time
60 seconds rest
Strength/Skill
None
WOD
100 Burpees (NTE 10’)
1 mile Run
100 Cal Row
For time, or not
40 min cap
Scaled:
3-4 rds of:
25 Burpees
400m run
25 cal row
Cool Down
Frog Stretch
Hold 1-2 minutes.
Calves & Foam Rolling
Tuesday, August 26
“Empty your mind, be formless. Shapeless, like water. If you put water into a cup, it becomes the cup. You put water into a bottle and it becomes the bottle. You put it in a teapot it becomes the teapot. Now, water can flow or it can crash. Be water, my friend.”
—Bruce Lee
Warm-up (NTE 10’)
2-3 sets, not for time, of:
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
3-5 deadlift
3-5 hang muscle cleans, starting from just above the knees
3-5 front squats
3-5 hang squat cleans, starting from just above the knees
Strength/Skill
Back Squat 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Movement Demos
For quality:
Bar Hang, 1 min
Chin Over Bar Hold, 30 secs
Bar Hang, 50 secs
Chin Over Bar Hold, 25 secs
Bar Hang, 40 secs
Chin Over Bar Hold, 20 secs
Bar Hang, 30 secs
Chin Over Bar Hold, 15 secs
Bar Hang, 20 secs
Chin Over Bar Hold, 10 secs
Bar Hang, 10 secs
Chin Over Bar Hold, 5 secs
Athlete Instructions
Chin Over Bar Hold / Chest to Rings Hold
Note: after completing 60 seconds of Bar Hang, complete 30 seconds of Chin Over the Bar Hold, then 50-25 until you complete the complex. It doesn’t have to be unbroken.
Movement Demos
WOD
21-15-9 reps, for time of:
Dumbbell Hang Squat Clean, 50/35 lbs
Pull-up
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
6:45 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
12:00
Movement Demos
Cool Down
Wall Shoulder Stretch
Hold 1-2 minutes.
Wall Stretch, Leg
Hold 1-2 minutes per side.
Glute Stretch
Hold 1-2 minutes per side.
Monday, August 25
“Life is a daring adventure or it is nothing at all.”
—Helen Keller
Warm-up (NTE 10’)
2 Sets, not for time, of:
1 minute of jogging, biking, or rowing
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5-7 hip & back extensions
3-5 shoulder presses, empty/light barbell
3-5 push presses, empty/light barbell
3-5 push jerks, empty/light barbell
Strength/Skill
(AFTER WOD)
3 rounds for quality of:
12 Dumbbell Lateral Raises, pick load
12 Dumbbell Front Raises, pick load
12 Dumbbell Bent Over Raises, pick load
Athlete Instructions
8-12 reps/movement
Movement Demos
Accumulate 80-100 reps of V-ups or single-leg V-Ups during the strength portion.
WOD
Shoulder Press 1-1-1-1-1, using heaviest weight per set
Push Press 3-3-3-3-3, using heaviest weight per set
Push Jerk 5-5-5-5-5, using heaviest weight per set
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
85% 1RM Shoulder Press or more across all movements
More Likely time / rounds: (consider scaling if this seems unrealistic)
60% 1RM Shoulder Press or more across all movements
Movement Demos
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Chest & Pec, hands behind
Hold 1-2 minutes.
Sunday, August 24
“The best advice I ever received was, ‘Get the hell out of the street!’ This advice came from a stranger after I stepped off a sidewalk without looking and was nearly run over by a city bus.”
—Unknown, from a college application essay
Warm-up (NTE 10’)
2x
Post Run
20 Plank Shoulder Taps
Bear Crawl (1 length)
Pushups
Good Mornings
KB Deadlift
KB Shoulder Press
Strength/Skill
For quality:
5 Dumbbell Bench Press, pick load
5 Dumbbell Hammer Curls, pick load
10 Banded Tricep Push Downs
10 Banded Bicep Curls
10 Dumbbell Bench Press, pick load
10 Dumbbell Hammer Curls, pick load
20 Banded Tricep Push Downs
20 Banded Bicep Curls
15 Dumbbell Bench Press, pick load
15 Dumbbell Hammer Curls, pick load
30 Banded Tricep Push Downs
30 Banded Bicep Curls
20 Dumbbell Bench Press, pick load
20 Dumbbell Hammer Curls, pick load
40 Banded Tricep Push Downs
40 Banded Bicep Curls
Athlete Instructions
Note: inspired by Dan Bailey’s “Clang and Bang”. You choose the load and the thickness of the band. Find a load that would allow you to complete, when fresh, a set of 15 repetitions unbroken. Sets can be broken up as needed. If you don’t have a bench, do floor presses instead. Hammer curls can be performed seated or standing.
Movement Demos
WOD
AMRAP 12:
180 Jump Rope
30 Russian Kettlebell Swings, 70/53 lbs
10 Handstand Push-Up (Shoulder Press)
Cool Down
Saturday, August 23
“Be so good they can’t ignore you.”
—Steve Martin
Warm-up (NTE 10’)
2 Rounds, not for time, of:
2 minutes of biking, jogging or rowing
10 steps of walking lunges
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
Strength/Skill
WOD
Individual:
3 rounds for time of:
Run, 1200 m
24 Pull-ups (or 9 Muscle-Ups)
12 Dips
Walking Lunge, pick load, 60 m
Partner:
AMRAP 30
Any Split
Cool Down
Chest & Pec, hands behind
Hold 1-2 minutes.
Calves & Foam Rolling
Kneeling Lay Back
Hold 1-2 minutes.
Friday, August 22
“Expecting the world to treat you fairly because you are a good person is a little like expecting the bull not to attack you because you are a vegetarian.”
—Dennis Wholey
Warm-up (NTE 10’)
4 RFQ:
1:00 cardio
10 Deadlift, empty bar
4 Inchworm
10 Samson or Side Lunge
Strength/Skill
4 RFQ, Superset:
Hollow Rocks x 20
Single Leg Dumbbell Deadlift x 12 R/ 12L
Athlete Instructions
8-12 reps
Movement Demos
WOD
5 rounds for time of:
5 Deadlifts, 275/185 lbs (Scale to 60% 1RM)
10 Burpees
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
4:30 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
10:00 or less
Movement Demos
Cool Down
Pec stretch, laying on side.
1-2 minutes per side.
Hamstring Stretch
Hold 1-2 minutes per side.
Thursday, August 21
“It’s tough to get out of bed to do roadwork at 5 a.m. when you’ve been sleeping in silk pajamas.”
—Marvin Hagler
Warm-up (NTE 10’)
Rowling x 3 “frames”
8 box step-ups
8 pike toe touches
scorpion/scarecrow
floor-to-sky
pushups/inchworm
Strength/Skill
WOD
For time:
50 Row Cals
50 Sit-ups
50/35 Air Bike Calories
50 Sit-ups
50 Row Cals
Rest 5 min, then:
3 rounds for time of:
20 Box Jump Overs, 24/20 in
15 Ring Pushups
Cool Down
Wednesday, August 20
“It’s not my duty as mayor to make sure you have a parking spot.”
—Miguel Anxo Fernandez Lores, mayor of Pontevedra, Spain, on making the city nearly car-free.
Warm-up (NTE 10’)
3 minutes of walking (moderate to fast walk: increase pace every minute) or rowing or biking
-then-
Dynamic stretch portion (lower body)
10-20 m high knee karaoke drill
10-20 m knee to chest (3 seconds hold)
10-20 m figure 4 (1 second hold)
10-20 m lunges with torso rotation
10-20 m toe touches
Dynamic stretch portion (upper body)
6-8 elbow push-ups (3 to 4 slow and 3 to 4 fast)
3-4 plank rotations (per side)
3-4 scorpions (per side)
Strength/Skill
For quality:
Kettlebell Farmer Carry, pick load, 80 m
Kettlebell Front Rack Carry, pick load, 80 m
Kettlebell Farmer Carry, pick load, 60 m
Kettlebell Front Rack Carry, pick load, 60 m
Kettlebell Farmer Carry, pick load, 40 m
Kettlebell Front Rack Carry, pick load, 40 m
Kettlebell Farmer Carry, pick load, 20 m
Kettlebell Front Rack Carry, pick load, 20 m
Athlete Instructions
Note: does not have to be unbroken. You can use two different loads. Use dumbbells if needed.
Movement Demos
WOD
Each for time:
Run: 5x 50 m
Run: 3x 400 m
Run: 1x 800 m
Rest as needed between efforts.
Other Equipment Conversions: Replace each 50m of running with 150m on the Echo Bike, 65m on the Concept 2 rower,
Replace each 400m of running with 1200m on the Echo Bike, 500m on the Concept 2 rower.
Replace each 800m of running with 2400m on the Echo Bike,1000m on the Concept 2 rower.
Goals
Super Fitness Robot time / rounds:
50 m sprints - 0:07 or less
400 m runs - 1:25 or less
800 m run - 3:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
50 m sprints - 0:10 or less
400 m runs - 2:00 or less
800 m run - 4:00 or less
Cool Down
Straddle Stretch
Hold 1-2 minutes.
Calves & Foam Rolling
Tuesday, August 19
“Use what you have and be content where you are.”
—Tao Te Ching (John Heider translation)
Warm-up (NTE 10’)
2 Rounds, not for time, of:
1 minute of jogging, biking or rowing
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or half height rope climb (3 reps)
1 x Clean warm-up with empty bar (45/35)
Strength/Skill
Single Arm Dumbbell Shoulder Press 24-24-24
Athlete Instructions
8-12 reps per arm
Movement Demos
WOD
5 rounds for time of:
1 Legless Rope Climb, 15 ft (2 Rope Climbs or 12 Pull-Ups)
9 Power Clean & Jerks, 115/75 lbs
Athlete Instructions
Yep, that’s 45 (!!) clean and jerks. Stay with a weight you can cycle and do this many complex movements safely and with good movement patterns.
Legs may be used on descent.
Goals
Super Fitness Robot time / rounds:
9:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
16:30
Movement Demos
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Wall Shoulder Stretch
Hold 1-2 minutes.
Monday, August 18
“If you want to be free, learn to live simply.”
—Tao Te Ching (John Heider translation)
Warm-up (NTE 10’)
2 minutes of jogging, biking, or rowing
-then-
3 Rounds, not for time, of:
20-30 seconds of foam rolling your lats and low back OR passive bar hang (the goal is to feel a nice stretch in the lats)
7 hip and back extensions
10 squats (squat therapy style) (see video below)
6 steps of walking lunges with barbell overhead in press width grip (if possible)
5 front squats, empty barbell (3 seconds up, 3 seconds down)
Strength/Skill
3 RFQ, Superset:
7 Broad Jumps, max effort for distance
Dumbbell Skull Crusher x12
Movement Demos
WOD
Front Squat 2-3-5-10-2-3-5-10
Use the heaviest weight you can for each set.
Athlete Instructions
TAKE YOUR TIME today…a good 2:00 break between sets. Use the full remaining class time after the strength portion to focus on today’s WOD (which is another strength segment). Have fun. Make it tough!
Goals
Super Fitness Robot time / rounds: 80% 1RM or higher
More Likely time / rounds: (consider scaling if this seems unrealistic): 60% 1RM or higher
Movement Demos
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Glute Stretch
Hold 1-2 minutes per side.
Sunday, August 17
“True terror is to wake up one morning and discover that your high school class is running the country.”
—Kurt Vonnegut
Warm-up (NTE 10’)
2 Rounds, at a comfortable pace, of:
5 lunges, 2 seconds pause in the bottom position of the lunge
5 down-ups (feel free to do burpees instead)
10/8 calories Air bike, slowly increase the effort (or row or 100m run)
60 seconds rest
Strength/Skill
4 RFQ:
20 Hollow Rocks
.
WOD
3 rounds for max reps of:
20 Goblet Lunge (53/35)
15 Burpees
max rep Air Bike Calories, 20 secs
Rest 4 mins between rounds
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
Burpees - 55 seconds or less per effort
Air Bike calories - 15 or more for men; 11 or more for women
More Likely time / rounds: (consider scaling if this seems unrealistic)
Burpees - 1:20 or less per effort
Air Bike calories - 10 or more for men; 7 or more for women
Movement Demos
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Frog Stretch
Hold 1-2 minutes.
Saturday, August 16
“Faith is to believe what you do not see; the reward of this faith is to see what you believe.”
—Saint Augustine
WOD
Today’s WOD is a version of the CrossFit Hero WOD “Marconi”
Teams of 2, for time:
Row, 2382 m
-- then --
20 rounds of:
11 Toes-to-bars
20 Push-Ups
16 Kettlebell Swings, 53/35
One partner works while the other rests. Break up the work between partners as needed.
This Hero WOD is named after Detective Benjamin Marconi, who served with the San Antonio Police Department for 20 years, until he was killed by a man who stopped his car behind Detective Marconi's patrol car, walked up to him, then ambushed, shot and killed him.
Detective Marconi is survived by his two children. The 2382 meter row is for his badge number. 20 rounds is for his years of his service. 11, 20 and 16 reps are for the date when he ended his duty on November 20, 2016.
Friday, August 15
“There’s some pressure on parents to make everything look easy. … [I]t may not be a bad thing to show your children that you are working hard to achieve your goals.”
—Laura Schulz, a professor of cognitive science at MIT
Warm-up (NTE 10’)
3 Rounds, not for time, of:
30 seconds of jump rope or jumping jacks
6-8 box step-ups (feel free to do box jumps in the third round)
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
5 strict shoulder presses, empty barbell
5 push presses, empty barbell
Strength/Skill
Strict Pull-ups 4x12
Athlete Instructions
3-4x 8-12 reps
Supinated grip or ring rows or banded if needed.
Break up sets as needed.
(After WOD, if time)
Arnold Press 12-12-12-12
Athlete Instructions
3-4x 8-12 reps
Movement Demos
WOD
For time:
15 Bar Muscle-ups (or 40 Pull-Ups)
27 Push Press, 95/65 lbs
27 Box Jumps, 24/20 in
21 Push Press, 95/65 lbs
21 Box Jumps, 24/20 in
15 Push Press, 95/65 lbs
15 Box Jumps, 24/20 in
9 Push Press, 95/65 lbs
9 Box Jumps, 24/20 in
15 Bar Muscle-ups
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
13:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
20:00 or less
Athlete Instructions
For time, or not.
Movement Demos
Cool Down
Calves & Foam Rolling
Wall Shoulder Stretch
Hold 1-2 minutes.
Thursday, August 14
“The greater part of our misery or unhappiness is determined not by our circumstance but by our disposition.”
—Martha Washington
Strength/Skill
3 RFQ, Superset:
Hang Power Clean x 8
Side Plank x :45R/:45L
WOD
For time:
3 rounds of:
Run, 400 m
21 Russian Kettlebell Swings, 70/53 lbs
12 Knees-to-elbows
-- then --
Rest 3 mins
-- then --
3 rounds of:
Suitcase Carry, 70/53 lbs, L Building Lap/R Building Lap
Athlete Instructions
Other Equipment Conversions
Replace each 400m of running with 1200m on the Echo Bike, 500m on the Concept 2 rower
Goals
Super Fitness Robot time / rounds:
Part A - 10:00 or less
Part B - 3:15 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
Part A - 15:00 or less
Part B - 6:00 or less
Movement Demos
Cool Down
Cobra Stretch - abs
1-2 minutes
Chest & Pec, hands behind
Hold 1-2 minutes.