Feel the oxygen flow nicely into the your lungs after this workout. Are you up for it?
How fast can you go while staying in perfect form?
Remember, to change out any exercises for something you can do if you have pain or kack if equipment or...something.
The Strength Start-Up and the WOD Start-Up (took me about 30min). (The WOD On-Fire and the Strength On-Fire parts - including rest in between - took me ____min). And then of course there is the cool down of stretching at the end, but before I finished stretching I did some MMA practice (at least 8min).
Day5Arms&Legs: (it was a little bit of both)
Strength Start-Up:
Do 5 Rounds
20 Pull-Ups
20 Squat Toe Touch
20 Squat Pulses
Rest for 2min
Jump Rope 2min
Rest 1min
WOD Start-Up:
Lunge Jumps
Push-Up Plank Twist
Rest for 2min
Jump Rope 2min
Rest 1min
Strength On-Fire:
15-10-5
Competition Burpees
Hollow Rocks
Clean&Press
Squat Jumps
Mountain Climbers
Rest for 2min
Jump Rope 2min
Rest 1min
WOD On-Fire
8-6-4-6-8
Double Tuck Jump to Push-Up
Burpee to Single Snatch (Alternate Sides)
Sumo Squat Pulse
Double Lunge Jump to Spider-Man Push-Up
Rest&Stretch for 2min
MMA Practice for 4min
Yoga for 2min
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