Thursday 4.23.20 (At Home Workout)

Mob: 3 rounds

Bar Kips x8-10/Hollow Body x10 + Superman x10

Scap Retraction x10

Rev Lunge into Single Leg RDL x5e

Skill: T2B Skill

If you have a pullup bar:

10m EMOM

Odd: 4 Strict T2B + 4 Kipping T2B

Even: 20s ea Side Plank

If you don’t have a pullup bar:

10m EMOM

Odd: 30s Hollow Rock

Even: 20s ea Side Plank

WOD: 10m AMRAP

4 DL (8 Am KB/DB Swing/Backpack Swing/Superman)

2 T2B/Toe to KB/DB/Toe to Pole

4 DL (8 Am KB/DB Swing/Backpack Swing/Superman)

4 T2B/Toe to KB/DB/Toe to Pole

4 DL (8 Am KB/DB Swing/Backpack Swing/Superman)

6 T2B/Toe to KB/DB/Toe to Pole

4 DL (8 Am KB/DB Swing/Backpack Swing/Superman)

8 T2B/Toe to KB/DB/Toe to Pole

4 DL (8 Am KB/DB Swing/Backpack Swing/Superman)

10 T2B/Toe to KB/DB/Toe to Pole

……(Continue with this rep scheme)

Modifications

1. DL - Am KB/DB Swing - Backpack Swing - Superman

2. T2B - Toe 2 KB/DB - Toe to Pole - Alt-BW V-up

Optional Post Workout:

Strength: 3-4 rounds

DB/KB Rev Lunge x8e

SB Ham Curls x15-20/Single Leg Feet Elev Glute Bridge x15-20e