WORKOUT OF THE DAY – SUNDAY 6/30/19

Warm Up

  • 45 Seconds Each:
    • Easy Bike
    • Medicine Ball Deadlifts
    • Active Spidermans
  • 30 Seconds Each:
    • Moderate Bike
    • Squats to Medicine Ball
    • Active Samson
  • 20 Seconds Each:
    • Fast Bike
    • Medicine Ball Squats
    • Push-up to Down Dog

Mobility

  • Couch Stretch: 2 Minutes Each Side Click Here
  • Medicine Ball Squat Hold: 2 Minutes
  • Chest Stretch: 1 Minute Each Side Click Here

Movement Prep: BURPEES

5 Spidermans (Each Leg)
5 Frog Hops
5 Burpees

Movement Prep: WALLBALLS

Establish Distance Away
5 Front Squats
5 Push Press
5 Wallballs

Practice Round

6 Calorie Bike
6 Wallballs
6 Burpees

“Chutes & Ladders”

AMRAP 15:
Buy In: 75/50 Calorie Bike

Then…

3 Wallballs, 3 Burpees
6 Wallballs, 6 Burpees
9 Wallballs, 9 Burpees

Up By 3’s Until Time Cap