Friday 21 December

Warm-up: (2 rounds of 15 reps)
Jumping Jacks
Shoulder Stretch/Mobility
Push-ups (5 reps)
Walking Lunge 15 Steps
Samson Stretch (hold 10 sec. ea. leg)
Squat (hold at bottom on rep #15 for 10 seconds)

12 Diamond Push-ups (Hands are together to form shape of “diamond”. Body stays tight and straight. Full range of motion so chest touches hands.)

16 Box Jumps 20″ (Open hips at top of box, if you don’t have 20″ box estimate and go with whatever height you have. Double reps if height is low for your ability. (sub 10 tuck jumps if you do not have a box, step or bench)

18 Minute AMRAP (as many rounds as possible)

Today’s Quote: —A good objective of leadership is to help those who are doing poorly to do well and to help those who are doing well to do even better. Jim Rohn

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