Doubling Down on DC Sports Misery and the Workout of the Day

The Washington Nationals were just shut out for 18 straight innings by the Los Angeles Dodgers. And just when you thought things could not get worse as a DC sports fan... Here comes RGIII and team dysfunction: The Washington Redskins. Ugh.

Warm-up: Perform each exercise for one minute each to complete a set. Three sets total.
Heavy Rope Whip
Wall Sit with Medicine Ball between legs
AbMat Sit-ups
Metabolic Conditioning:
Every minute on the minute for ten minutes:
Row 200m
Rest 3 minutes
8 minutes AMRAP:
8 burpee box jumps to 20" box
30 double unders or 60 rope skips
Cool-Down:
400m Walk
Mobility:
Quadriceps Stretch

Have a Great Day!!