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By 04/19/2010No Comments

EVERYDAY – I always post a Warm Up.  There is a reason for this = loosen up the joints, ligaments, muscles and create a light sweat to prime the pump.  Why?  prepare the body for your short intense workout and prevent injury.

I am not asking EVERYONE to be sure to include the Warm Up in your routine – I am insisting on it.   You will thank me later.


Warm Up

Joint Mobility

Light Stretching

3 Rounds of

10 Lunges (each side)

10 Jumping Jacks

100 Meter Run

Workout of the Day (WOD)


3 Rounds for time of:

400 Meter Run

21 Kettlebell Swings 53M/35W

12 Pull Ups

Core Work

100 Ab Mat Sit Ups (for time)