December 3, 2015

December 3, 2015

dynamic :
20 secs on / 3 secs off of :
a) big arm circles forward
b) big arm circles back
c) hallelujahs
d) air squats
e) situps
f) jump rope

mobility :
2 minutes per station
a) roll quads + hamstrings
b) smash achilles on barbell
c) shoulder smash with lax


"Ghost" -  6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

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