Creating the Base for a Strong foundation. (WOD1)

[Admin]

MEDITATE! (this is very important! visualize what you are going to work and accomplish)

STRETCH

Warm up: 3 rounds of Pullups(10), Pushups(20),Situps(30),Airsquats(40)

3 Rounds of: (rest 2 minutes in-between each round)

Airsquats (50)
Pushups(50)
Situps(50)
Supermans(50)

Followed by:

Pullup Pyramid 5-6-7-8-9-10-9-8-7-6-5 (30 seconds rest in-between sets)

Lunges 50m-50m-50m-50m

Push Press BO-BO-BO

RUN 4 MILES TIMED (record your first four mile time and at the end of the month you can see your time decrease by 4 minutes if you continue this regimen)

STRETCH

MEDITATE (relax drink your protein and think about what you accomplished, how your form was, and how your body and mind reacted)

(always remember to drink plenty of water throughout the day)