No lifting yesterday just cardio.
Order your plastic WWE championship belt and do the following this week:
Dynamic Warmup
1. JUMPING JACKS x 10 REPS
2. GATE SWING X 10 REPS
3. POGO HOP X 10 REPS
4. SEAL JACK X 10 REPS
5. BODYWEIGHT SQUAT X 10 REPS
6. SIDE LUNGE X 10 REPS (EACH SIDE)
7. LUNGE AND ROTATE X 10 REPS (EACH SIDE)
8. REVERSE LUNGE AND REACH OVER TOP X 5 REPS (EACH SIDE)
9. CARIOCA X 10 YDS
10. LIZARD CRAWL X 10 (EACH SIDE)
11. SKIPPING FORWARD X 10 YDS
12. SKIPPING BACKWARDS X 10 YDS
13. FRANKENSTEIN WALKS X 10 YDS
14. FRANKENSTEIN SKIPS X 10 YDS
15. INCHWORM X 5-10
16. HIP SWING X 10 (EACH LEG)
1.
• L-SIT
• PARALLETTE PUSHUPS
• HANDSTAND WALKS
2. MAIN LIFT*
• FRONT SQUAT 6 X 3
3. METCON
• 50 BOX JUMP, 24 INCH BOX
• 50 JUMPING PULL-UPS
• 50 KETTLEBELL SWINGS, 1 POOD
• WALKING LUNGE, 50 STEPS
• 50 KNEES TO ELBOWS
• 50 PUSH PRESS, 45 POUNDS
• 50 BACK EXTENSIONS
• 50 WALL BALL SHOTS, 20 LB BALL
• 50 BURPEES
• 50 DOUBLE UNDERS