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Friyay 5.1.20 (At Home Workout)

QOD: If you could live in a television show, what show would it be?

Mob: 7m AMRAP

Run/Row/Bike 200m/10 Burpees

PVC Hip Hinge x5e

Alt BW V-Ups x10e

Strength: Deadlift Tech

5 rounds:

If you have a BB:

5x3 @ Same Weight + 30-45s Plank

If you have DB/KB:

5x15 DB or KB Swings + 30-45s Plank

BW Version:

5x30s Mt Climbers + 30-45s Plank

WOD: 3 Rounds For Time (RFT)

15 BB Snatch/Alt DB/KB Snatch/Backpack Swing

400m Run/Row/Bike (30/20)/20 Burpees

15 DB Weighted Situps/Backpack Situps


  1. BB Snatch - Alt DB or KB Snatch - Backpack Swing

  2. Run - Row - Bike (30/20) - Burpees

  3. DB Weighted Situp - Backpack Situps - BW Situps

Optional Post Workout:

Strength: 3-4 rounds

Rower Ham Curl or SB Ham Curl x20

SB Mt Climbers/Knee to Elbow Mt Climbers x10e

DB/KB 1 Arm Row x10e

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