1. STRETCH:
a) Samson Stretch
b) Freestyle with your own stretching for 3 mins.
2. WARM-UP (Stretching is not Warming-Up):
a) Jumping Jacks - 3sets of 15reps
b) Air Squats - 3sets 15reps
c) Run or Jump Rope 2mins.
3. WOD (Workout of the Day):
FOR TIME
a) Run 5mins
b) 50 burpees (if you can't do the movement as demonstrated simply start standing and step down to a push up position and touch chest to floor, then stand back up, thats 1)
c) Run 5mins
Coaches Notes:
This WOD is FOR TIME, where you complete the movements a-c in order for time. Start your stopwatch at the beginning of your first run and stop it at the end of your last run.
*Post total time to complete WOD in comments.
DEMOS
SAMSON STRETCH
AIR SQUAT
BURPEE
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