Day 11 WOD

WARM-UP 

10 Push-ups, 15 Squats, 20 Jacks, 3 mile bike. Stretch.

WORKOUT

- 15 MINUTES OF LOWER BODY EXERCISES

- 50 TOES TOUCHES

Lay on back. Feet together to the ceiling. Hands reach up and touch toes, back to floor each rep.

- 20 DUMBBELL TWISTIES

Sit on floor. Lean back, twist left, center, right, center = 1 rep. Feet can be on floor. Adv. Off floor.

- 50 100’S

Lie on back. Feet together. Lift feet off floor 6-15 inches. Lift head and shoulders, arms extended at sides. Pump arms up and down = 1 rep.

- 20 BANANAS

Lay on the floor on your back. Feet together, arms extended overhead. Bring both feet and hands up simultaneously 16 inches from the floor, return = 1 rep.

- 50 CAPTAINS CHAIR KNEE TUCKS

3 Mile bike  Cool down  Stretch