Legs and Core workout

[rjoxiv]

2 Rounds

1 minute wall sit

20 wood choppers...standing with legs apart, use a dumbell (20 lbs) to chop down starting with weight in air to the right, finish with torso twisting down to the left (similar to p90 when you do the "stack the boxes" except you finish with the torso upright)

20 stability lunges each leg. Lunges with arms over head/palms together.

20 stability ball circles. Plank on stability ball with forearms on the ball. Roll the ball into circles, keeping your feet still. Do 10 each direction.

20 lateral cone hops

20x Shuttle run *set markers 10 yards apart and do 20 lengths total**Set the timer to post your time. My money's on CAG winning this one.

20 side bridges on each side

20 butt to heel squats *SLOW motion

1 mile run

Repeat.

[CAG04]

Round two is gonna be a rough sum bitch. I like it.

[CAG04]

Oh my. That second round was the truth. Great DPC!!!!

I could not do the butt to heels in round two. Those were too hard on the knees. I did 20 regular squats instead. Also that ball was drenched after rd 2 on that thing.

Shuttle run times. Rd 1 = 52 sec. Rd 2 = 54 sec.

Mile times. Rd1 = ?? Forgot to start the watch. Rd. 2 = 9:05
I was hurting on both miles. Good post RJO

[csaad]

ok so i did the workout but i kinda made a few changes .. instead of doing two rounds i did double the workout all at once and then ran two miles... i didnt do the shuttle runs instead i did hill sprints while running my two miles... brutal~ legs feel like jello