WOD Thur. & Fri. “The Night Riser”

Notice: Remember to always start with a 5 minute warmup and 5 minute total body stretch before starting any of our WOD’s!

Begin this blistering WOD with 30 sec of 1- Jumping Jacks followed by 30 sec of 2- Mountain climbers, rest 5 sec and start the routine:

3- Kettlebell Sumo Squats: Using a wide stance, go for 45 sec, Rest 5 sec then continue for another 12-15 reps, pausing in the bottom position for a 3 count.

4- Rear Lunges: Do one leg at a time for 10-12 reps each. Rest for 5 sec, increase the weight, slightly, and try to get another 8-10 reps, on each leg. Rest 5 sec, then move right into:

5- Box Jumps: Perform the first set for 6-8 reps, and move right into 6- Squat Thrusts for 20 sec. Rest 30 sec and move into:

7- Good mornings. Start with 8-12 reps, rest 5 sec then continuing with single leg good mornings for another 20 sec with one leg forward. Rest 5 sec and repeat with both feet together, then continuing on the other leg for the single. Move into:

8- Stiff Leg Deadlifts. Perform for 30 sec, feet wide apart. Rest 5 sec, then continue for another 20 sec, performing the movement slightly faster.

Rest for 30 sec and REPEAT the entire routine 2 more times. Finished!!!

Doug

Always finish by following the weight training with 20 minutes of intervals cardio sets!!!

See you in October for our Personal Training Certification course!!!