(Dictionary: "WOD" = Workout of the Day)
3-PART WARM-UP:
A) Dynamic Stretch
*10 ea. leg x Samson Stretch to Hammy Stretch
*10 x Toe-Hold Squat Stretch to Hammy Stretch
*10 ea. arm/ each direction x Arm Circle Swing
B)
*400m Run
C)
*100-80-60-40-20 x Jump Rope (singles)
*10-8-6-4-2 x Burpee
WOD 1:
30-25-20-15-10-5 x
- Butterfly Sit-Ups
- Good Mornings (65 lb.)
- Knees 2 Elbows (tuck-ups hanging from a bar)
- Stiff Legged Deadlift (65 lb.)
WOD 2:
3 Rounds - (heavy! 20 lb. DBs)
*25 x DB Squat Clean
*1 min. x Gliding Tuck-In to Push-Up (mod: drop to knees on push-up)
*45 x Push Press (palms face inward)
*1 min. x Gliding Pike-In to Push-Up (mod: drop to knees on push-up)
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