warm up for 20 minutes
stretch for 5 minutes
Floor Workout
(1) 20 squats
(2) 10 push ups
(3) 25 jumping jacks
(4) 50 crunches
(5) 20 dips
(6) 10 burpees
*do three times in rotation with arm workout
Arm Workout
(1) 10 pull ups
(2) 3 30second lock offs
- AJ and Chris: jug edges on moonboard
- everyone else on jugs
(3) pinches
- AJ, Chris, andres and Luke: up and down 4 times
- everyone else: up 6 times
(4) pinch holder
- Aj and Chris: attach 15 lbs weight
- everyone else: attached 10lbs weight
*hold each hand 30 seconds; 3 times each, hold arm out and straight
(5) campus (2 times)
- AJ and Chris: campus green problem on 45 or wave; do 5 pull ups at top of wall
- Everyone else: campus red on wave or 45; do 3 pull ups at top
(6) hand on small edges
- Aj and Chris; moon board #5; 5 times for 8 seconds each
- everyone else; middle edges on hand board; 5 times 8 seconds each
Climbing
Climb for 30 minutes protection things you want to send
Ab workout
50 crunches
50 toe touches
50 side to side
50 tuck ups
50 side crunches left side
50 side crunches right side
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