• AP Coach

Monday 5.4.20 (At Home Workout)

QOD: When you aren’t home do you typically keep your bedroom door open or closed?

Mob: 3 rounds

30s Bar Kips/Hollow Body Rocks

10s Rest

30s Low Pushup Hold

10s Rest

30s Squat Thrust

10 Rest

Strength: Upper Body Pump Session

3 Rounds

1 Arm DB/KB Glute Bridge Floor Press/3 Point Pushup

DB/KB 2 Arm Tri Ext/High to Low Plank

Hollow Hold x15s + 15 Hollow Body Rocks

WOD: For Time

21-18-15-12-9 of each movement


Pullups/DB/KB Upright Rows/Backpack Row



  1. Pullup - DB/KB Upright Row - Backpack Row

  2. Situps - Alt BW V-Ups

Optional Post Workout:

Strength: 3-4 rounds

1 Arm DB/KB Seated Strict Press x8e

Weighted Plank x30-45s

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