Wednesday, September 30
WOD
Warm-up:
10 Leg Swing
10 Bootstrapper
10 Cossack squat
10 Single leg glute bridge
10 PVC pass through
10 Halo
2 Rounds of:
5 Dbl pushup burpee
15 Air squat
WOD:
A) 4-4-4-4-4 Back Squat (Building)
14 minutes including warm-up.
B) Max Muscle-up or Burpee pullup in 5 minutes
No more than 30 MU.
Home WOD/Zoom:
A) Every 3 minutes for 18 minutes 6 sets):
12 DB reverse lunge (50/35#, hold DB’s at sides)
10 Hamstring walk-outs
8 Renegade Row Burpee (Row L/R stand up w/ DB’s)
B) 5 minute AMREP of burpees
Mobility:
1:00 Couch stretch
1:00 Archer
