Workout of the Day: 12-16-15 Wednesday

Warm Up

Every 30' for 8 minutes:

"Coach Says" with and empty barbell

Conditioning

EMOM 12

Minute 1: 20 Cal Row

Minute 2: 60 Double Unders

Minute 3: 3 Thrusters (165#/115#)

Midline

1a) 4x 20 AbMat Sit-ups

*rest 60-90 seconds

1b) 4x 10 Hip Extensions

*rest 60-90 seconds