W.O.D. 04/12 2K12

Warm-up

Do the following circuit twice, resting for 1 minute between circuits.

Each exercise should be performed for 20 seconds.

 

·         Seal Jacks

·         Air Squat

·         Plank

·         Cross Countries

 

Fat Loss Circuit #1

Do the following circuit 3 times, resting for 1 minute between circuits. Each exercise

should be performed for 30 seconds.

 

·         Kettle Bell Swings

·         Med Ball Throws

·         Plank to Pillar Plank

 

Fat Loss Circuit #2

Do the following circuit 3 times, resting for 1 minute between circuits. Each exercise

should be performed for 30 seconds.

 

·         Lateral Lunge

·         Side Plank (30 secs ea side)

·         Glute Press Hip Extension

 

Finisher

·         Suicide Runs (5 minutes)

 

Cool-down, Stretching & Water Break – 10 minutes