Tuesday, 20 December, 2016

Workout of the Day:

Warm Up:

Tabata Jump Rope Drill Set

Singles

Side to Side bunny hop

Alternating legs

In and out

High knee

Butt Kickers

Double Under

Double Under or Triple Under

*Go through the series 1 time. Spending 20 seconds at each movement and resting 10 seconds between movements

Dynamic Mobility Series

Front Rack Stretch, 60-90 seconds per side

Goblet Squat x 10 reps (2 second pause in bottom of squat)

WOD:

5 Rounds

5 Front Squats (185/135)

10 Wall Ball (30/20)

15 Jump Squats

20 Box Jumps (20′)

Cool Down:

Row, Bike, or Jog for 5 minutes.

Barbell Quad Smash (90 seconds each)