2014-07-02 Mike's WOD

Warmup:

1 round of:

30 second each-- jumping jacks, squats and lunges

then: 

 

Plyometric Jump Squats

Perform 15, 15, 15, 15, 15, 15

 

AMRAP 5 minutes

15 Rows from Plank (Mike will need to 'splain this), otherwise do dumbell rows 

15 Push-Ups

15 AbMat Sit-Ups

AMRAP 5 minutes:

15 Mountain Climbers (right-left counts as 1) 

15 Superman

Buyout:

50 Burpees

then

 

Plank

1 minute left arm plank (on side, other arm pointing up) • 1 minute center plank • 1 minute right-arm plank (on side, other arm pointing up)