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) Jumprope 1 minute
b) 10 Mountain Climbers
c) 10 Box Jumps 12" inch high platform (use whatever u want as long as it's 12inches high, if thats to high find something lower and post approximate height used in comments).
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.
*WATCH THE DEMOS!!
DEMOS
SAMSON STRETCH
AIR SQUATS
MOUNTAIN CLIMBERS (1 REP = every Left AND Right knee to elbow)
BOX JUMPS
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