Day 81 / WOD

WARM-UP:  

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

WORKOUT:

BOX JUMP INTERVALS:

Men: 24 inch box minimum. Women 18 inch box minimum.

1 minute on, 1 minute off, for a total of ten intervals. Get in as many jumps as you can each interval.

45 MINUTES OF LOWER BODY EXERCISES

- 30 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 SIDE LYING DIAGONAL V-UPS (OBLIQUES)

Lay on left side and do a ‘V-up’, 20 each side. Repeat again for a total of 40.

- 30 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. Repeat again for a total of 60.

- 30 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.

- 70 CAPTAINS CHAIR KNEE TUCKS

1 MILE RUN. COOL DOWN. STRETCH.