It doesn't matter how fit I am, the day after my first time playing hockey each season is always painful. My lower back, shoulders and quads are all pretty tight today.
Anyway...
Warm-up:
20 minutes of
Double Unders (just as I'm able to string 10 - 15 together, my jump rope breaks...)
Frog Stands
Hand Stands
WOD:
Death by Burpee
10 KBS buy-in each minute
Minute 1: 10 KBS, 1 burpee
Minute 2: 10 KBS, 2 burpees...
Continue until you can not complete the required amount of burpees
15 min time limit
I used a 25# kettlebell and wore a 15# vest. Burpees with a vest are not easy...
I got 9 full rounds but not enough time to start the 10th.
Run:
5k in 22:34
Other:
60 second plank
60 second plank left
60 second plank right
5 strict pull-ups
10 push-ups
15 sit-ups
20 air squats
mash, mash...
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