WOD for Monday, April 2nd, 2012
~By James Villepigue CSCS & Hobie Call
With the following WOD, I’ve integrated your cardio Bursts smack in the middle of your strength Bursts for a nice change of Muscle Shuffle pace.
Okay, so either set your timer app or GymBoss Timer to 30 seconds of work and 10 seconds rest.
The fact that you’re performing your cardio Burst’s in between your strength Burst’s means that you’re going to be spent energy wise.
Be smart and choose a weight that will allow you to maintain form throughout the total 30-second work duration.
Dumbbell Lunge left
Dumbbell Lunge right
Jab, Cross, Hook, Uppercut
Skipping Knee ups
Dumbbell front raise into lateral raise
Dumbbell Upright rows
Burpee, Pushup & Shoulder Press
1 Minute Rest Between Bouts
Perform 4 total Bouts = 32 Minutes – That’s Today’s Total Burst Bouts Duration
Here’s today’s Burst Bout recap: Set your GymBoss Timer to 30/10.
James Villepigue & Hobie Call