Thursday 4.16.20 (At Home Workout)

Mob: 3 rounds

Box Jump/Box Step Up x30s

Handstand Kick-Up x30s/Wall Facing Hold x30s/High to Low Plank x30s

Hip Flexor Drill x30s

Skill: 12m EMOM

Min 1: 30s Freestanding/Wall Facing/Pike/High Plank Hold

Min 2: 30s L-Sit/Knee Tuck/Hollow Hold

Min 3: 30s Strict Ring/Box/Chair Dips

WOD: 8m AMRAP

(2,4,6,8,10….)

Box Jump Overs/Box Step Overs/Box or Chair Step-Ups

*10y HSW/Wall Facing Shoulder Taps/Pike Taps/High Plank Taps After each round*

Modifications

1. Box Jump Over - Box Step Over - Box/Chair Step-Up

2. 10y HSW- WF Shoulder Taps - Pike Taps - High Plank Taps