Wednesday, 7 December, 2016

Tena getting tall 

Workout of the Day:

GENERAL WARM-UP

 Tabata Jump Rope Drill Set #1
1- Singles
2- Side to Side bunny hop
3- Alternating legs
4- In and out
5- High knee
6- Butt Kickers
7- Double Under
8- Double Under or Triple Under

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

 2 Rounds
10 Lateral Lunges
10 PVC Pass Through
10 Overhead Squats with PVC

WOD:

Part 1:

Back Squats Find 8 rep max in 15 minutes

Part 2:

3 Rounds (start a round every 3 minutes):

20 Toes to bar
50 Double Unders
15 Overhead Squats

(round 1:115/75, Round 2: 135/95, Round 3: 155/105)

Cool Down:

Row, bike, or jog easy x 3 minutes.