Last Call

Station 6 last workout together before all being transferred and last workout of 2016.

Started with warmup. Dynamic stretching. Then resistance training Shoulders.
Kept with our regular shoulder routine. Low reps, 4-5 sets. Concentration hypertrophy and proper form.

At conclusion, we ended with a metabolic circuit.
Four stations with run to break up the stations. 1 minute per station, run, reset, repeat. 5 rounds

Station 1- 6 inch leg raise hold

Station 2- Kettle bell swing (35lb)

Station 3- Plank hold

Station 4- Wall ball w/full squat (20lb)

Run 75 yards out and 75 yards back (150 yards total run)
Restart the stations once all members make it back. Restart 1 minute stations.

Average time ranges. We did 26:52 as the fastest finish and 27:30 slowest. That final run did some in!

Going to miss the 6-A shift crew. Great effort by the whole team!