Friyay 4.10.20 (At Home Workout)

Mob:

3 rounds: 30s each station

Ballistic hamstring

Walking quad

Knee tuck to toe touch

Lateral lunge

High knees

Butt kick

WOD:

30 min clock

15 Min EMOM

Run 100 (hit run at a 90% pace- 25s or less)/150m Row/Bike 10/8 Cals

Mine 15-20 REST

Min 20-30 AMRAP

15 Burpees

30 Straight Leg sit ups

Modifications

1. Run - Row (150m) - Bike 10/8 Cals

2. Burpees - Squat Thrust - Mod Burpee

3. St Leg Situps - BW V-Ups - Alt BW V-Ups