Day 78 / WOD

WARM-UP: 

10 Push-ups, 15 Squats, 20 Jacks, 1 mile run. Stretch.

WORKOUT:

- SWIM: Intervals: 5 laps on, 5 laps off for a total of 2-3 intervals.

- 45 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 30 reps.

- 100 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.

- 40 PIKES USING AN EXERCISE BALL

- 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 13 sets, totaling 104 punches.

- 20 OBLIQUE DECLINE TWISTIES

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

RUN 1 MILE. COOL DOWN. STRETCH.