072318

#MondayMotivation








Warm Up: #MobilityMonday
-On a football field

• 50 yd stretch
• 100 yd Back Pedal
• 100 yd Side Shuffle
• 100 High Skip Jump

Sprint every 10 yds and do these movements at 10,20,30,40, 50. Start at goal line.

• at 10 yds, do 10 burpees
• at 20 yds, do 20 pushups
• at 30 yds, do 30 Air Squats
• at 40 yds, do 40 Mountain Climbers
• at 50 yds, do 50 Jumping Jacks

***For Fun***

• Suicides :)

WOD#1:   Lower Body. For Time.
-21-15-9

• Calorie Row
• Russian Deadlift (DB- 35/25)​
• Back Squats (BB- 95/65)
• Wall Balls (20/10)

COOL DOWN: ABS/CORE
-For Time(Ladder workout.....Down and Up)

• 25 Crunches- Partner holding ankles
• 20 Med. Ball Toss- 10 Toss Left/10 Toss Right
• 15 Lying leg Lifts- Holding partner ankles, throwing legs
• 10 V-Sit Up Tossing Med. Ball- Sit ups throwing med ball to partner.

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