WHOOT! WHOOT!!! Great workouts the last few days...however, this one may hurt:
AB/BOOTY workout:
4 Rounds
1 Min jump Squats
2 mins plank knees to tri’s
1 min standing Alt high Knees
2 mins cardio machine (or knees,
1 Min Duck Walk
WOD
5 stations
2 mins per station
*Cardio work (including jogging) *Wall Sit
*kb Swings
cardio work
Strict Pullups (heavy dB rows if cant)
*OPTIONAL: 60 Sit up Russian Twists
Warm up 10 JJs, T-claps, Pogos, k/ankle grab 3x:20 pull up hangs Hip circuit Push aways 15 wall Balls SKILL ABS 4 mins call outs 3-rep max Squat Cleans WOD 8 min AMRAPS :30 secs cardio 8 HSPU’floor 8
Warm up: walk/jog 2 laps or 3 mins on bike/Row stretch hips (hip circuit) 3 min AMRAP OF: 3 Push ups5 3 sit ups 3 Air Squats WOD (Partners) 3 Rounds of 15 Tire Flips (together) 20 OH Med ball throws (
Warm up Michael Phelps stretchlp Running Warm up hip Circuit/pvc 3 Inch Worms Tabata push ups WOD 4 Rounds of Run 1 Lap 21 Double Unders 18 KB Swings (35/53) 15 Sumo Dead Lifts (135/185) 12 Pull ups