Monday 5.4.20 (At Home Workout)

May 3, 2020

 

 

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 

Burpees

Pullups/DB/KB Upright Rows/Backpack Row  

Situps 

 

Modifications:

  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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