WOD Friday 03.20.2020

** PLEASE post results to comments **

Mobility:
Couch Stretch x 1 minute/Side
Hamstring Floss x 20 reps/Leg

Movement Prep:
Supine Scorpions x 10 Alt reps
Single Leg Glute Bridge x 10 Alt reps
Scap Push Up + T-Twist x 10 Alt reps
Single Leg RDL x 5 reps/Leg

Warm Up:

EMOM x 5 minutes
5 Jumping Knee Tucks
10 Alt Skater Hops

WOD

5 rounds of:
30 seconds x MAX Goblet Squats
– Rest 30 seconds –
30 seconds x MAX Wtd GTOH
– Rest 30 seconds –
30 seconds x MAX Box Jumps
– Rest 30 seconds –
30 seconds x MAX Alt V-Ups
– Rest 30 seconds –

  • If you have any weights at home Dumbells, KB use for your Goblet Squat. If not use something around the house thats weighted ( be creative we want to see!)
  •  Your Wtd GTOH can be Single or Dbl-Arm with KB or DB if you have it. If not use something around the house that you can use either Single Arm or Dbl-Arm, again be creative!
  •  No Box? thats okay find something you can Step Up & Step Down too instead.

*L1

4 rounds of:
30 seconds x MAX Goblet Squats or Air Squat
– Rest 30 seconds –
30 seconds x MAX Wtd GTOH
– Rest 30 seconds –
30 seconds x MAX Box Jumps or Step Up
– Rest 30 seconds –
30 seconds x MAX Alt V-Ups or Sit Ups
– Rest 30 seconds –