Daily Wod

Fit4Life Workout information

Chipper 100 Box Step Overs 90 Push Press 80 Sit-ups 70 Weighted Squats 60 H/R push-ups 50 Calories 40 KB C@J 30 Jack Knives 20 Prison Burpees 10 Devil Press

Dead Ball Slams Ring Rows JackKnives H/R Push-ups Ski KB Swings G2OH Plate DB Push Press Squat Jumps Run 200m Rest 2 min 3 Rounds

Warm-up • 100 Double unders 3 rounds: • 10 Jumping Jacks • 10 Jumping Lunges • 10 Air Squats 3 rounds: • 30 sec Spiderman Lunge Right • 30 sec Spiderman Lunge Left • 20 sec Pigeon Pose Right • 20 sec Pigeon Pose Left • 20 sec Downward Facing Dog • 20 sec Upward Facing Dog Weightlifting Squat Clean…

Strength 3 Sets x 15 Reps *Rest 60 sec before each round A) Goblet Pulse Squat Single Leg Hip Extensions e/l KB Front Rack Reverse Lunge e/l B) KB Swings Single Arm KB Push Press E-H Push Up C) Single Arm KB Row KB Sit Up & Press KB Russian Twist CONDITIONING 25-20-15-10-5 5-10-15-20-25 AIr Squats Push Ups