Monday, August 20, 2018

WORKOUT OF THE DAY

WARM UP:

Row 500m

14 Reps Each

Back Extension

Knees to Elbows

Lunge Steps (7 each leg)

7 Reps Each

Tuck Jumps

Tempo Dips (2 sec descent)

SeeSaw Squats (each leg)

SKILL:

2 Up/Down on the Rope (standing/laying down), 2 Atlas Stone to Lap, 2 light DB Box Step Overs, 4 narrow Stance Squats

2 Rope Hanging Knee Raises, 1 Stone Over Shoulder, 4 Squat (2 legs) to Stand on Single Leg

WOD:

Partner WOD:

As Many Calories as Possible in 15 Minutes of:

Partner 1: Ski for Cals

Partner 2:

1 Rope Climb

2 Atlas Stone Over Shoulder

3 Dumbbell Box Step Overs

4 Pistols

COOL DOWN/ ACCESSORIES:

Kneeling Forearm Stretch, 90 sec

Gut Smash, 3 min