Saturday, 10 December, 2016

Workout of the Day:

GENERAL WARM-UP

2 Rounds

10 Ring Rows

10 Push-ups

10 Sit-ups

10 Hip Extensions on GHD or Good Mornings

10 Walking Lunges

30 second Samson stretch per side

50 Jump Rope Single Unders

Transition and Build Up

3 Rounds 6 Front Rack Walking Lunges (increase weight each round)

6 Lateral Jumps (increase height each round)

6 Jump Switch Lunges

WOD:

4 sets:

50 Feet Front Rack Walking Lunge (135/95)

10 Lateral Plyo Step-Up Jump (20/16″ box, try for max height efforts)

20 Jumping Switch Lunges (hold 20/10 lb DB in each hand by sides)

Cool Down:

1) The best thing for recovery during this time period will be to bike or row for 10 minutes at an easy pace

2) 2 Rounds 25 Abmat Sit-ups 30 seconds side plank/side

3) Standing Pigeon Stretch, 90 seconds per side Roll Quads, 90 seconds per side