Workout of the Day 20141117

Monday 20141117

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

Shoulder Press 

Build to 2@9 then perform two drop sets.

Metcon (AMRAP - Rounds and Reps)

5 Rounds for Time Cap 18
30 Wall Balls
30 Calorie Row
:30 Rest