Monday – 102615

DSC_0549[1]

John

Warm-up/Injury Prevention
Run 400 meters, then spend 4 minutes smashing any tissue of your choice.
3 rounds for quality:
10 Hip extensions with a 5 second hold at the top
20 Second L-sit hold
10 Band rows with a 1 second hold

Workout of the Day
“The Ghost”

6 rounds of:
1 minute of rowing (for calories)
1 minute of burpees
1 minute of double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

Post your scores to the Whiteboard.

, , ,