Derek doing “Annie”
Workout of the Day
Warm up
Row 500 m or run 400 m
then do 2 rounds of
10 Push ups
10 Ring rows
Group mobility
Strength
In 15 minutes establish 1RM clean (full squat)
Conditioning
“Annie”
50-40-30-20-10
Double unders
Sit-ups
You have to expect things of yourself before you can do them. -Michael Jordan