WOD #157 "Brand New"

Four workouts left until the end of the year! Hard to believe that 2018 is already almost over. Now is a great time to start reflecting on how the past year went for you.

Did you achieve the things you set out to?

• What could you have done better that you would like to focus on moving forward?
• Who are the people, what are the resources, and how will you get these things done?
• Most importantly, why do you want these things? 

2019 is right around the corner. We are four workouts away from hitting the new year. About about you, will you make brand new?

Warm Up

2:00 Jump Rope
5 Reverse Lunges (each side)

Barbell Complex 
1 set, 7 reps of each

Mobility

10 Good Mornings
5 Traction Lunges (each side)
5 Supermans (each side)

Strength

Romanian Deadlifts [8, 8, 8, 8, 8]
Work up to a heavy set. Make sure to control the movement on the way down, and bring your chest up a little quicker on the way up. Don't overstretch your hamstrings! This is a strengthening movement, not a stretch.

Pull Ups [max, max, max, max]
Superset these (do them between) with the RDLs.
>>Modification Options: Jumping Pull Ups, Banded Pull Ups, Heavy Bent Rows

Workout

7 Rounds (as fast as possible)
0:30 Jump Rope
0:10 Push Ups

3 Rounds
5 TRX Pikes
25 TRX Mountain Climbers

7 Rounds (as fast as possible)
0:30 Run
0:10 Burpees

3 Rounds
5 TRX Pull, Press & Rotate (right and left = 1 rep)
15 TRX Supermans
15 TRX Rows

Recommended Stretches

Yoga Series

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WOD #131 "Essentials"

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