112420

Warm-up:
10 Leg swing
3 Deep Squat Complex
5 Knee circle in tabletop position
5 Fire Hydrant
10 Air Squat
6 Spiderman Lunge w/thoracic spine opener
200m row
10 jumping Air Squat
5 Yoga Push-up
10 Snap to hollow hold
10 Tuck-up

WOD:
A) 5-3-1/ 5-3-1 Front Squat
12 min incl. warm-up

B) 8 minute AMRAP of “Baseline”
500m row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

Home WOD/Zoom:
A) Every 2 minute for 12 minute (6 sets)
6 DB Front squat
:30 Plank Hold
:30 Front Rack DB Hold

B: 8 minute AMRAP of “Baseline”
400m Run
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups or 20 Renegade Row

Mobility:
1:00 – Pigeon
1:00 – Saddle