The Box 2.0....Navy PT Wednesday 2012/08/08

Awesome PT today!  Phenomenal effort from our group of sailors.  And thank you to STS3 Stanwood for coming out to work out with our Freakssss!!!  See you next wednesday!

Warm Up

·         800 m run

·         10 push ups x2

·         10 sit ups x 2

·         2 rounds

o   20 foot high knees

o   20 foot butt kicks

o   20 foot bear crawls

o   20 foot crab walk

o   20 foot toe touch

·         Itb stretch

·         Calf/soleous stretch

·         Self stretch 5 minutes

WOD

4 – 4 minute rounds.  Complete each round for a complete minute and then move onto the next exercise as quickly as possible.  Complete as many reps, safetly, in that minute as you possibly can.

·         Burpee Box Jumps

·         Air Squats

·         Push Ups

·         Leg Lifts/Bicycle Kicks

Quality is a must!  Do not sacrifice quality for quantity.

TABATA

8 Rounds 20 seconds of work and 10 seconds of work

Planks