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):
10 ROUNDS FOR TIME OF (STAIRS REQUIRED, LOCAL TRACK OR STADIUM!):
a) As fast as possible run up stairs, and trot back down.
b) 5 Burpees (bottom of stairs).
c) 10 Air Squats (following the burpees).
Coaches Notes:
This WOD is 10 rounds, where you complete the movements a-c 10 times in order for time. Start your stopwatch at the beginning of your first run up the stairs and stop it after your last set of Air Squats in round 10. Watch the demos!
*Post total time to complete in comments.
DEMOS
SAMSON STRETCH
AIR SQUATS
BURPEES
RUNNING STAIRS
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