Warm-Up:
Row 500M
20 Windmills
20 Jumping Jacks
20 Front Kicks
Stretch
20 Sit-Ups
20 Lunges
10 Knees 2 Elbows
10 Pull-Ups
20 Swimmers
WOD: 21-10-15-9 w/ 1 Min of Jump Rope between rounds
Push-Press
Jump Squats
Kettle Bell Swings
Burpees
D-Ball Slams
Cool-Down:
30 Weighted G/H Sit-Ups
10 G/H Sit-Ups w/ Touch
Muscle-Up Training:
- 10 Ring Pull-Ups
- 10 Ring Dips w/ slow down
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2 comments:
Randy, great workouts! We readers need some photos! Keep up the hard work!
Jen
OK. I will see what I can do... ;)
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