I’m posting this a little late because I have been lacking in the discipline department lately.  It’s my One Word because for some reason, I knew it was going to be a hard year to stay motivated…

This workout was a JackWeb-o-thon.

Warmup (nothing special)

Small dora to ramp up heart rate (100 merkins, 200 LBCs while partner farmer carries 2 KBs 40 yds and back)

Snatch and Tricep Ext x10 each
Jack Web – up to 7
Snatch and Tricep Ext x10 each

Squats and single leg deadlift x10 each
Jekyll Web – (squats and jump lunges)
Squats and single leg deadlift x10 each

Russian twist and dying cockroach (w KBs) x20 each
Tesh Web? – (leg lifts and heals to heaven)
Russian twist and dying cockroach (w KBs) x20 each

Some more exercises to finish up time.