OWMA W.O.T.D.

Instructor: James

Warm-up
Jog
Cone Sprints - 5 rounds
Side to Side Runs

Circuit I
Dead lifts
Bicep curls
Tricep extensions
Push-up (on knees) with one-arm row
Wall ball sit-ups
(30 seconds each exercise; 5 rounds of the set)

Circuit II
Fighting the bag (30 seconds)
Jumping jacks (30 seconds) - 4 rounds
Run 400 meters

Fighting the bag (30 seconds)
Push-ups on knees (30 seconds) - 4 rounds
Run 400 meters

Fighting the bag (30 seconds)
Sit-ups (30 seconds) - 4 rounds
Run 400 meters

Fighting the bag HARD (30 seconds)
Defend (30 seconds) - 4 rounds
Run 400 meters

OWMA Quotable Quote
"It's in the hole!"
- said by James while trying to kick the bottles into the recycling bin