Day 86 / WOD

WARM-UP:  

10 Push-ups, 15 Squats, 20 Jacks, Row 500 mtrs. Stretch.

WORKOUT:

- ROW INTERVALS:

5 minutes on, 5 minutes off  (meaning , keep rowing but at a lesser intensity as recovery), for a total of 3 intervals.

- 45 MINUTES OF LOWER BODY EXERCISES

- 50 ROCKING CHAIRS

Sit on floor, knees bent, feet apart. Hands are extended overhead. Lean back as far as you can keeping your feet on the floor, return = 1 rep. Keep this in a fluid motion as if in a rocking chair.

- 100 MED BALL OR EXERCISE BALL PASS THROUGHS

Lay on back, arms extended overhead. Hands and feet simultaneously come up, place ball to feet, feet carry ball down, and return ball up to hands = 1 rep.

- 50 DUMBBELL ‘TICK-TOCKS’

Stand feet together. Bend to the right, back to center, then to the left, center = 1 rep.

- 50 DOUBLE LEG ISOLATIONS

Lay on back. Arms extended and at your sides throughout movement. Feet together. Lift feet so thighs are vertical to ceiling, then extend feet out as far as you can keeping the small of your back intact with floor = 1 rep. Small isolated movement.

- 40 HANGING KNEE RAISE TO ELBOWS

RUN 1 MILE. COOL DOWN. STRETCH.