7/7/14

Monday mash workout! Hope everyone had a great 4th of July with family and friends! This workout will help burn some of the extra good time that all should have had this past weekend!

"No one ever said you had to be a calendar model, you just have to stop being selfish and get your body and mind ready for the unexpected. YOU signed up for this, do your part!"-J.Brahm

Warmup: 

400 meter, run, row, bike

10 mountain climbers

10 jumping jacks

10 burpees

Workout:

4 rounds for time 

21 sit ups with 21/2 inch hose roll in hands. ( scaled, 1 3/4 hose roll,or no hose)

15 burpee box jump over 24'/20'

(Scale, 20'/12', or burpee in place)

9 pull ups 

(Scaled band assisted, ring rows, box push up)

Post workout:

Light jog of 400 meters

PVC/Foam roller full body 

#getsome

J.Brahm

www.1stduefit.com