OWMA W.O.T.D.

Instructor: Freddy

Warm-up
Cone Drills:
Redlines x 5
Run 400 meters
Running backwards x 5
Run 400 meters
Side-to-side x 5
Run 400 meters
Sprints x 5
Run 400 meters

Freddy's 10-minute abs

Welcome Back Stefanie
(3 rounds; 1 minute per station; 1 minute break after each round)
Rowing machine
Hard straight punches on the heavy bag
Skip knees
Hard hook punches on the heavy bag
Deadlifts with the olympic weights


OWMA Quotable Quote

"I think I need training wheels."
- said during Freddy's crazy bicycle abs.