• AP Coach

Tuesday 4.7.20 (At Home Workout)


Mob:

EMOM x 8

Min 1: 60s Squat to Hamstring Stretch

Min 2: 30s each side calf stretch

Min 3: Forward and Back lunges x 8 each side

Min 4: KB/DB Swing/Backpack Swing x 15

Strength: 3 rounds

Back squat/ Goblet squat/ backpack squat x 10

PM GHR x8-10/Shoulders Elev Single Leg Glute Bridge x8-10e/Shoulders Elevated 2 Leg Glute Bridge x20

1 Arm DB/KB Row/Backpack Bent Row x15e

WOD: For Time 5 Rounds

600m Run/Row/Bike (40/30 Cals)

20 Russian KB swings/Backpack Swings

20 Sit-ups

Modifications

  1. Run - Row - Bike (40/30 Cals)

  2. KBS - Backpack Swings

  3. Situps - Alt BW-Vups

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