Call Us: (507) 261-7696

Tuesday, January 16, 2018

15
Jan

Tuesday, January 16, 2018

VOD

10 So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand. Isaiah 41:10

Warm Up
1 Round, at low intensity:
15 Calorie Row
12 Walking Lunges
9 Shuttle Runs (10m)
2 Rounds:
:20s Single Unders
3 Strict Pull-Ups, 6 Pushups, 9 Air Squats
:20s Single Unders
15 AbMat Sit-Ups
3 Rounds:
5 Calorie Row, 10 Walking Lunges, 5 Shuttle Runs (10m)
Rest ~1:00 between efforts, gradually building from a low intensity to workout pace.
WOD
5 Rounds of:
AMRAP 4:
30/20 Calorie Row
30 Walking Lunges
AMRAP 10 Meter Shuttles Sprints
rest 4 minutes between rounds