Day 63 / WOD

WARM-UP: 

10 Push-ups, 15 Squats, 20 Jacks,. Bike 1 mile, Run 800 mtrs. Swim 100 mtrs Stretch.

WORKOUT:

- SWIM 12 LAPS: Alternate 1 fast lap (any stroke), with 1 recovery lap.

- 30 MINUTES OF LOWER BODY EXERCISES

- DECLINE TWISTIES

Head down on decline. DB or plate in hands, come up and twist right to left, and back to right again = 1 rep. Come  to the lifted position perform 15 reps each side, lower to start position, continue until failure.

- 50 REVERSE DECLINE CRUNCHES   

Hands holding top of decline bench, lift legs to ceiling.

- 25 POP-UPS

Begin plank position on forearms. Use ab’s to lift your glutes to the ceiling and return = 1 rep.

- 30 LIGHT BARBELL STANDING ‘TICK-TOCKS’

Stand feet 12 inches apart. Barbell is on the back. Working the obliques. Tight core lean to the right, back to upright center, then to the left = 1 rep.

- 30 KNEE TUCKS WITH EXERCISE BALL

Feet on ball. Hands outreached as if doing a push-up. Roll ball in by tucking knees to chest.

RUN 1 MILE. COOL DOWN. STRETCH.