Thursday 4.23.20 (At Home Workout)

April 22, 2020

 

 

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

 

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