Workout of the Day   Leave a comment

January 19 Workout of the Day:

A. Marine Special Operations Command A & S Short Card:

1. 30 Push Ups
2. 30 Air Squats
3. 30 Crunches
4. 10 Eight Count Burpees
5. 10 Windmills (stretch/relax)
6. 30 Wide Push Ups
7. 30 Mountain Climbers
8. 30 Flutter Kicks
9. 10 Eight Count Burpees
10. 10 Cherry Pickers (stretch/relax)
11. 10 Diamond Push Ups
12. 30 Star Jumpers
13. 30 Back Extensions
14. 10 Eight Count Burpees
15. 10 Chain Breakers (stretch/relax)
16. 5 Push Ups
17. 30 Lunges
18. 30 Hello Dollies
19. 10 Burpees
20. 10 Trunk Twists (stretch/relax)

B. Three Cycles: Max Pull Ups / Max 90 lb Bench Press / Max Chin Ups / Max Time Planks

C. Cool Down: Kwang Gae Hyung (Taekwondo Practice Routine)

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