Wednesday 7.29.20

Wednesday 7.29.20

QOD: What was the last thing you ate before bed?

Warmup:

Cat/Camels x20 + 45s ea side Ankle Dorsi-Flexion Stretch

3 rounds

Low squat hold x 30 s

Jumping Jacks x15

Squat thrust x 10

Skill: Toe To Bar

3 rounds:

Hip flexor Drill x 15

Hollow Rocks x 15

Superman rock x 15

Reverse tabata:

10 on/ 20 off

Hollow body hold/Plank Hold

Strength: 3 rounds

½ Kneel 1 Arm Strict KB OHD Press x8-10e

KB Tri Ext x15-20

Band Spread x15-20

WOD: Every 2mins for 10 Mins

Version #1:

Run/Row 200m

10 Burpees

Version #2:

Run/Row 200m

10 Squat Thrusts

Modifications

1. Run - Row - Bike

2. Burpee - Squat Thrust - Mod Burpee