Make sure you allow yourself an hour to complete this workout! There is a little bit of everything in here for you! Have fun and make/encourage someone to workout with you!
Kitchen Sink WOD-
Warm Up
Run 1/2 Mile
Jump Rope 200x every time you hit yourself do 5 push ups (if you do double unders do 100)
Dynamic Stretching: Frankenstein Walks, Walking quad stretch, side shuffle and lean to the front leg and switch directions
5 Rounds of the Following:
30 Squats
25 Lunges
20 Push Ups
15 Sit Ups (full sit ups hands across chest, hold a weight if that helps)
10 Pull Ups (assisted is fine too… Keep at it and you will eventually get to unassisted)
5 Burpees
- Run 1/2 Mile
- Jump Rope 200x *Every time you hit yourself do 5 squat jumps*
Core Cool Down, but you will still be working hard and sweating, so not really a cool down!
2x through the following:
30 Superman
25 Bicycle Crunches
20 Plank hold Bring knee to same elbow R Knee to R Elbow L Knee to L Elbow=1
15 V-Ups
10 Plank Hold and drop down to elbow plank 1 hand at a time (down down up up=1)
5 Straddle Sit ups (rock Back like your doing a deck squat and as you roll up put your legs into a straddle position and reach forward as far as you can, then roll back down)
Get After it Y’all