Workout of the Day 20141030

Thursday 20141029

Warm-up

There and Back Again

10 Leg Swings L&R
Down and Back High Knees
10 Burpees
Down and Back Monster Walk
10 Hollow Rocks or :30 Dead Bug
Down and Back Bear Crawl
10 Super Mans
Down and Back Heels to Glutes
10 Kips

Weightlifting

Strict Press 

2x20

Metcon

Metcon (Weight)

15 Minutes

Kettlebell Snatch to Windmill

Focusing on quality of movement accumulate as many pounds as possible in 15 minutes. You are free to change weight as rest as often as you like.