Workout of the Day 20150205

Thursday 20150205

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

Plyometrics

Max Height Box Jump (Distance)

Max Height Box Jump

Cap 15

Weightlifting

Deadlift (AMRAP @85%)

2x10 Reps with the Bar
3@40%
3@50%
2@70%
1@75%
1@80%
AMRAP @ 85%

Metcon

Metcon (Time)

Mini Flight Simulator For Time. Cap 10.

Double Unders
5-10-15-20-25-20-15-10-5

*Complete all sets unbroken for RX.

**Try to complete all double unders and if you are close count misses.