20120905: Refresher/Relaxer

Warm-up:
(this is the basic warm up (BWU) for all work outs unless otherwise stated. point is to raise your heart rate, and actively warm up the body. No need to rush, as it is not timed, but shouldn't take you more than 10 -15 mins. Google any movements you are unsure of) 
2 rounds of: 
15x push ups
15x squats
(learn how to do a proper squat! there will be many work outs that revolve around the squat. google videos, lots of resources on line. totally recommend dropping a line to Fengyi if you need any pointers on how to squat properly.)
15x back extensions "supermans"
15x sit ups
15x dips (on a chair/coffee table/ledge)
15secs Samson stretch
(this is to stretch and open up your hip flexors. they are like powerful springs... kind of. Point is, the longer your hip flexors, the greater your range of motion (ROM). The greater your ROM, the greater your potential work output. Physics equations anyone? Last thing anyone should have in life are short ROM in hip flexors. This will affect our step ups when climbing. JS, this should also help with your tight back) 

Main:
1 Round For Time (RFT):
50x Back Get Ups (From a lying position on back with arms extended over head, end up in a standing position with arms extended over head in any way you like)
50x Front Get Ups (From a lying position on front with arms extended over head, end up in a standing position with arms extended over head in any way you like)

Report questions, time, and thoughts in comments. Also indicate if you scaled down (eg. 30x/30x).

Cash Out:
2 mins in deep squat position. Back straight, chest up, knees over or outside feet. Google Kelly Starrett+squat.