MONDAY. DECEMBER 13. 2010

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):

A.M.R.A.P (As Many Rounds As Possible) in 15 mins;                                                                           

** Each  ROUND today will consist of  the following;
 a) Jog / Run for 2mins
 b) 10 Burpees
 c) 20 Sit-Ups

Coaches Notes:
** A ROUND consists of the listed movements (a-c), you will complete each prescribed number of reps for  each exercise and move on to the next until complete. You will then repeat for multiple rounds at your own pace and until the 15min mark is reached.
Keep track of the number of  Rounds you are able to complete and post in comments.

DEMOS
SAMSON STRETCH
AIR SQUATS
BURPEES
SIT UPS