Wednesday, 18 January, 2017

This is no New Years Resolution. This is life and we are invested in lifestyle changes, not for now, but forever.

Workout of the Day:

Warm Up:

5 minutes: row, bike, jog, or jump rope. Increase pacing each minute

2 Rounds

30 second hands on box shoulder Stretch

10 Sprinter hammy to samson

10 DB single arm OH lunge walk

10 Spiderman

15 Banded arm swings/side

Skill:

Pull Up Progression

WOD:

AMRAP 20 Minutes

25 Foot Overhead Walking Lunge (95/65)

8 Bar Facing Burpees

25 Foot Overhead Walking Lunge (95/65)

8 Chest to Bar Pull-ups

Cool Down:

Lacrosse ball Pec Smash (90 Seconds each)

Side Hip Smash (90 Seconds each)