Day 53 / WOD

WARM-UP: 

10 Push-ups, 15 Squats, 20 Jacks, Bike 4 miles. Stretch.

WORKOUT:

30 MINUTES OF LOWER BODY EXERCISES

RUN 1 MILE

- 20 AROUND THE WORLD

Hold a challenging but not too heavy plate, with two hands overhead. Circle around to your right = 1 rep, then circle left, repeat.

- 20 DUMBBELL TWISTIES

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

- 15 OVERHEAD ‘TICK-TOCKS’

Stand feet apart. Hold plate or dumbbell overhead. Slowly lean to the left, back to center, to the right, back to center = 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

RUN 1 MILE. COOL DOWN. STRETCH.