Day 84 / WOD

WARM-UP: 

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

WORKOUT:

BIKE SPRINTS: 

1 Minute on, 1 minute off for a total of 15 sprints.

- 45 MINUTES OF LOWER BODY EXERCISES

- DECLINE TWISTIES

Head down on decline. DB or plate in hands, come up and twist righ to left, and back to right again = 1 rep. Come  to the lifted position perform 35 reps each side, lower to start position.

- 50 REVERSE DECLINE CRUNCHES   

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

- 50 POP-UPS

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

- 100 STICK TURNS (OBLIQUES)

Right, left, right = 1 rep.

- 50 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.