4.3.20 Friyay (At Home Workout)

Mob:

3 rounds

30s squat therapy hold

30s Scap Retractions

30s High to Low Plank

Skill:

3 rounds:

Bar Kip x 10 each way/10 HB + 10 Supermans

Alligator rolls x 3 each

If you have a pullup bar:

3 rounds:

5-8 Strict pull up

5-8 Dips

Plank x 1 min

If you don’t have a pullup bar:

KB or DB upright x 10

Chair dips x 10

Planks 1 min

WOD: “Fran @ Home”

For Time

21-15-9

BB Thruster (light)/2 Arm KB/DB Thruster/Backpack Thruster

Pullups/Row 400/300/200/Bike 30/20/10//Burpees

Modifications

1. BB Thruster - 1 Arm KB/DB Thruster - Backpack Thruster - Air Squat

2. Pullups - Row (400m/300/200) - Bike (30/20/10) - Burpees