Monday, October 19
WOD
Warm-up:
10 Leg swings
10 Cossack squat (5 each direction)
10 Iron cross (5 each direction)
10 Superman
10 Bird dog
5 Up/down dog
10 Air squat
8 Box step up
5 Front squat empty bar
8 Box jump
:20 high knees
WOD:
EMOM x 18 (6 sets)
Minute 1: 5 Front Squat 155/105#
Minute 2: 7-15 Box jump (24/20″)
Minute 3: 150m Run
Home WOD/Zoom:
EMOM x 18
Minute 1: 7 DB Front Squat
Minute 2: 7-15 Box jump or odd object jump over
Minute 3: 150m Run/6-10 AB Calories/:45 of 4 mountain climber + 1 Up/down
Mobility:
1:00 Lying knee twist
1:00 Child’s pose
