• AP Coach

3.27.20 Friyay (At Home Workout)


FR: Lats, Calves

Wall Slides 2x10

12m EMOM:

Min 1: 10 Ring/Table Tri Ext/Low to High Plank

Min 2: 15 DB or KB/Backpack Swing

Min 3: 60s Jog/Row/Bike/Squat Thrust

Min 4: 3e Side Spiderman w Reach

Skill: Jerk Skill (BB, DB, KB)

5x6 light weight*

*focus is footwork

*If KB or DB do 3e side with 1 arm

WOD: “Helen @ Home”


400m Run/Row or Bike/

21 KBS or DBS/Backpack Swings/Supermans

12 Pullups/Burpees


  1. Run - Row or Bike - 90s Jumping Jacks

  2. KB or DB Swing - Backpack swings - Supermans

  3. Pullups - Burpees

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