Workout for June 22nd!

Warm up

• climb three or four reds 
• traverse the jug wall from left to right matching feet making no noise with your feet
• traverse the jug wall from right to left matching feet making no noise with your feet
• climb all the"read below" making no noise with your feet 
• canyon - red problems
• lydia and caroline - green problems
• everyone else - yellow problems

Stretch

EVERYONE

30 second holds in each positions

• left leg straight right leg bent
• right leg straight left leg bent
• both legs straight
• butterfly
• stratal position stretch left leg
• stratal position stretch right leg
• stratal position stretch middle

Finger workout 

(on the wooden campus board by the wave wall)

10 second hangs w/ shoulders activated for Canyon (repeat all sets 2 times)

10 second hangs lock off for AJ (repeat all sets 3 times)

10 second hangs lock off for Caroline and Lydia (repeat all sets 2 times)

SET 1 (do full set without stopping)

• hang on #1 rungs 
• 25 jumping jacks
• hang on #2 rungs
• 25 jumping jacks
• hang on #3 rungs
• 25 jumping jacks

SET 2 (do full set without stopping)

• hang on #1 rungs
• hang on #2 rungs
• hang on #3 rungs
• 25 jumping jacks
• 25 sit ups
• 5 pull ups w/ feet (3 second hold at top of pull up) continuous without stopping

SET 3 (alternate with someone else for rest)

• hang on #1 rungs
• left hand on 1st rung and right hand on 3rd rung
• hang on #1 rungs
• right hand on 1st rung and left hand on 3rd rung
• hang on #2 rungs
• left hand on 1st rung and right hand on 3rd rung
• hang on #2 rungs
• right hand on 1st rung and left hand on 3rd rung
• hang on #3 rungs
• left hand on 1st rung and right hand on 3rd rung
• hang on #3 rungs
• right hang on 1st rung and left hand on 3rd rung

Pull up pyramid

Caroline, Lydia and Canyon 

start at 1 go to 5 and back down to 1

Everyone else 

start at 1 go to 10 and back down to 1

Floor Workout

EVERYONE

repeat 3 times without stopping

• 25 push ups
• 25 sit ups
• 25 squats
• 25 dips
• 25 jumping jacks

Climbing

• try every problem in the gym 
• canyon; red, green and yellows
• everyone else; green, yellow and blue