Day 57 / WOD

WARM-UP: 

10 Push-ups, 15 Squats, 20 Jacks, 250 mtr row. Stretch.

WORKOUT:

- ROW INTERVALS:

2 Minutes high interval, 2 minutes recovery for a total of 10 intervals.

- 30 MINUTES OF UPPER BODY EXERCISES

- DECLINE ‘CATCH’

Head is down on bench. Using a med ball of your choice, push the ball up from the chest, and catch while at the top of your crunch on the bench, return head to low position - 1 rep. Do 20 reps.

- 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.

- PUNCHES

Sit on floor, feet apart. Cross puch 4 punches down to floor (be sure you’re twisting at the waist), 4 punches back up to starting position = 1 set. Perform until failure. Rest one minute. Repeat for a total of 4 sets.

- 20 OBLIQUE DECLINE TWISTIES

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

1 MILE RUN. COOL DOWN. STRETCH.