Workout of the Day
Warm Up
2 min of cardiostep-step-swoop
monster kick with floor tap
inch worms
banded 7s
banded pass throughs
banded good mornings
glute bridges
KB Prep: 2 rounds
10 KB DL light/med weight
10 KBS light/med weight
Burpee Box Jump Prep: 2 rounds
5 BJ low height/ wod height
5 Burpees
2 Rounds of:
50m sprint
5 KBS at wod weight
3 burpee box jumps
Paul Pena
7 rounds, each for time, of:100-meter sprint
19 kettlebell swings
10 burpee box jumps
Rest 3 minutes between rounds.
♀ 53-lb kettlebell, 20-inch box
♂ 70-lb kettlebell, 24-inch box