Warm Up:
Running Drills
Hip & Shoulder Mobility
Free Stretch Elements
Buy In/Cash Out:
40 push-ups
W.O.D.
For time:
15 Walking lunge steps
12 Pull-ups (Combination of pu, beginning pu’s and assisted pu’s)
25 Box jumps, 20 inch box
30 Singles/Jumprope
15 Bar dips (or Bench dips)
20 Knees to elbows
15 Kettlebell swings, 1 pood or 1.5 pood depending on abillity
30 Sit-ups
20 Hang squat cleans, 15-25 pound dumbells
20 Back extensions
20 Wall ball shots, 20# pound ball
2 10" Rope climb ascents
Stay Strong!
-Johnny
QUOTE OF THE DAY:
"Live the lifestyle instead of paying lip service to the lifestyle. Live with commitment...with emotional content. Live whatever life you choose honestly. When you live honestly, you cannot separate your mind from your body, or your thoughts from your actions." -Mark Twight
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