Day 15 / WOD

WARM-UP 

10 Push-ups, 15 Squats, 20 Jacks, Row 2,500 Mtrs.. Stretch.

WORKOUT

- 15 MINUTES OF UPPER BODY EXERCISES

- 3x10 STEPS EACH LEG - DUMBBELL WALKING LUNGES

- 50 SIT-UPS. 

ON BACK. FEET 12 INCHES APART, KNEES BENT. HANDS BEHIND THE NECK SIT ALL THE WAY UP.

- 50 ELBOW / KNEE OBLIQUE CRUNCHES

On back. Feet 12 inches apart or wide, knees bent. Hands behind the head. Lift left shoulder as high as possible towards right knee, return to center, repeat on right side = 1 rep.

- 30 IN-n-OUTS

Sit on the edge on a flat bench. Grip bench sides with hands. Bring knees to chest then fully extend out = 1 rep.

- 30 RESTING LEGS ON BALL OR BENCH CRUNCHES

On back. Resting feet on either an exercise ball or flat bench. Hands pretzel on chest, crunch up as high as possible. Adv. Hands behind the head, or fully extended.

- 20 OBLIQUE DECLINE TWISTIES

Curl up and twist left, back down, curl up twist right = 1 rep.

ROW 2,500 MTRS. COOL DOWN. STRETCH.