Today is the first day of Body of Fire. It went well. I'm not a big fan of AMAP reps sets, but I survived.
BOF Ph1/Wk1/Wo1
55min
Warm up - Jump rope 3 min, golf ball roll 30s, cat/camel x10, wall squat x10
Jumping jack - 5x10
Mountain climber - 5x10 (5ea leg)
One-arm row - 25# - 20L18R, 16, 13, 17, 14, 13
One-arm shoulder press - 20# - 12L13R, 5x10
Split squat - 20#ea - 12L/11R, 10, 10, 11, 12, 10
Plank - arms on swiss ball - 6x30s
Power clean/Push press - 15#ea - 2x20
Stretches - 20s ea - hip flexors, calf, chest, T-spine
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