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):
Run 16mins.
Stop every 4 minutes and perform one of the following movements:
a) 20 Lateral Lunges
b) 20 Squat Jumps
c) 20 Push Ups
d) 20 Dips (off bench)
Coaches Notes:
Start your stopwatch at the beggining of your 16 min run. You will stop it every 4mins (stop points will be @ 4min / 8min / 12min / 16min mark). Complete one of the movements for the prescribed number of reps, you will then start back on your run til you reach the next 4 min mark and do another movement. Continue in that fasion til the 16 mins are up and then complete your last movement. You should have completed all movements when the WOD is complete. This is not a timed WOD but get thru it as fast as possible.
*Post comments if any.
DEMOS
SAMSON STRETCH
AIR SQUATS
LATERAL LUNGES
SQUAT JUMPS
PUSH UPS * If you cat do a push up from ground as demonstrated in the video than push off something that's elevated like a bench, table, or wall at a level you can complete the movement Watch the demos!
DIPS (OFF BENCH /CHAIR/ETC..)
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