Workout of the Day 20150217

Tuesday 20150217

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 (@63%)

Build to 63% and complete 5x8 in 20 minutes. Perform an as many reps as possible in the last set, but stop 2-3 reps shy of failure.

Metcon

Metcon (AMRAP - Rounds and Reps)

In 12 minutes complete as many rounds and reps as possible of...
30 Parallette Hops
30 H2H Kettle Bell Swings #53/35
30 Box Jumps 24/20