WORKOUT OF THE DAY:12.12.17

Warm Up: Row 500m easy, 10 leg swings fwd and lateral,10 walking lunges with twist,10 side to side lunges10 walk on toes, 10 walk on heels, ankle rotations, Samson stretch, calf stretch.

Run: 5 rds: 5 burpees, 20 squats, 200m run

Cool Down: 20 Russian twists with slam ball on Bosu,10 dynamic plank, 10 side dynamic plank, 10 hips lfts, 10 ab wheel roll outs.

WORKOUT OF THE DAY:12.14.17

Warm up: 2x(4x50m) as fwd, bkwd, high knee, butt kick, 10 leg swings fwd and lateral, 10 jump squats, 10 mountain climbers, 10 inch worm to up dog,samson/calf stretch, ankle rotations.

Run: “Thom” : 18 rds of: 60 sec on, 20 sec recovery. After completing run, perform 50 burpees.

Cool Down: Traverse abdominal activation, 10 vups,10 (each way) partner rotational throws, 10 ab wheel rollouts, 10 pushups on Bosu, couch/hamstring stretch.