Workout of the Day 20150102

Friday 20150102

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 (5x10 @ 60%)

Last set go for 10+ but stop 2-3 reps shy of failure. Weight should remain consistent across sets.

Metcon

Metcon (AMRAP - Reps)

5 Rounds
2:00 ON 2:00 OFF

3 Squat Cleans 185/135
AMRAP Double Unders

*Score Double Unders