• AP Coach

Tuesday 4.28.20 (At Home Workout)

QOD: Do you prefer mid calf or ankle socks when you workout?




Row 200m/20 Jumping Jacks

10 Burpees

3 Wall/Pike/Inchworm Walks

Strength: OHD Tech

5 rounds

If you Have a BB:

1 Push Press + 1 Push Jerk + 1 Split Jerk (Rest 1-2m)

If you have a DB/KB:

3 1 Arm Strict Press + 3 1 Arm Push Press + 3 1 Arm Push Jerk

  • 2 Arm DB/KB Tri Ext x15-20 + KB/DB Deadbug Hold x30s ea

BW Version:

30s Pushup to Inchworm + 30s High Plank w Shoulder Tap + 30s ea BW Deadbug

WOD: Every 4 Mins for 5 Rounds

30/20 Cal Row/30/20 Cal Bike/300m Run/50 Jumping Jacks

15 Burpees Over The Rower (BOTR)/20 Burpees


  1. Row - Bike - Run - Jumping Jacks

  2. BOTR - Burpees

Optional Post Workout:

Strength: 3-4 rounds

30s BB/DB Tri Ext

15s Rest

30s BB/DB Bicep Curl

15s Rest

30s Strict Pullups

15s Rest

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