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Hawaii 

8/11/2016

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Warm Up
Mobility
Dynamic Flexbility

Workout Preparation
Warm Up Sets of Front Squats
Adding Wt. and Finding a Heavy 3-5 Rep

Workout "Hawaii"
7 Rounds of:
5 - Front Squats 
5 - Strict Pull-Ups
30 - Seconds of All Out Effort of: 
          Pick 1 or Alternate a Pick of 2:
          Air-dyne Bike, Rower, Treadmill, Ski-Erg, Jump Rope (Double Unders), Burpees

Workout Notes:
Resting Between Rounds:
        Level-  Beast Mode (Non-STOP or as little as possible)
        Level-  Bad Ass - 30 Seconds per Round 
        Level-  I want to Sweat - 1 min per Round 
        Level-  Mobility & Flexibility Focus -  2 minutes per Round 

"Kill the Bear" Option
1.  Add Wt. Vest to Pull-Ups and do Failure Sets instead of 5 reps.
2.  Do Air-dyne or Ski-Erg ONLY

Cool-Down
Mobility & Flexibility

​
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    Chris Giesking
    ​Chris@mi5fitness.com

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Location
17630 Juniper Path, Suite F
Lakeville, MN 55044

* Enter in through the doors under the sign that says "Juniper Commons". We are located down the hall to the left.


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M-TH: 5:30 am - 7:30 pm
Fri:     5:30 am - 5:30 pm
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  • Home
  • About
    • Why Mi5 Video
    • Membership Rates
    • Meet Our Staff
  • Join Mi5
    • Get Started
    • Drop In
  • Schedule
  • PROGRAMS
    • CrossFit Lakeville
    • Classes
    • Personal Training
    • Nutrition Coaching
  • Contact
  • Mi5 Members