Workout of the Day 20141208

Monday 20141208

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

Back Squat (1RM)

Metcon (AMRAP - Reps)

In 8 minutes complete as many reps as possible of...

Back Squats @ 60% of your max.

Metcon (2 Rounds for reps)

Round 1: Max reps consecutive Push Ups

Rest 5:00

Round 2: Max reps consecutive Pull Ups