OWMA W.O.T.D.

Instructor: Freddy

Warm-up
Jump rope 5 minutes

In 5 minutes, do as many rounds as you can:
5 push-ups
10 sit-ups
15 squats
(Note: This is just a warm-up, so don't push too hard. Your body is still warming up and getting ready for what's next.)

Tabata Love!
(Note: A tabata is 4 minutes of work that is broken up in eight rounds. In each round, it's 20 seconds of work followed by a 10 second break. It sounds easy enough, but it's really tough.)

Tabata: Wall ball sit-ups
Run 400 meters
Tabata: Rowing machine
Run 400 meters
Tabata: Hard punches on the heavy bag
Run 400 meters
Tabata: Jumping pull-ups
Run 400 meters
Tabata: Box jumps

(Note: I ran an extra 800 meters after the workout and stretched.)

OWMA Quotable Quote
"Joanne's gonna smoke you guys!!!"
- said by Freddy to my teammates Larry and Hanlin. Note: I didn't smoke them at all.