120420

Happy Birthday Coach Katy Young!

Warm-up:
6 Spiderman lunge w/opposite arm reach
12 Bootstrapper
6 Burpee
12 Top Down Deadlift w/PVC
6 Arm circles each side, each direction
20 Fast mountain climber
6 Air Squat
12 Bent over Row w/PVC
6 DB split squat
12 Tuck up
6 DB Romanian Deadlift

WOD:
Every 5 minutes for 25 minutes (5 sets)
12-16 *DB split squats (6-8 each leg, rear foot elevated on 45# plate) (Link: HERE )
12-16 V-up with 2-3 sec pause in pike position
12-16 *Single DB Tempo bent over row (2 second hold at top)
12-16 *DB Rear Foot Elevated RDL (6-8 each leg) (link: HERE )
*35/25# DB

Home WOD/Zoom:
Every 5 minutes for 25 minutes
12-16 DB or odd object split squats (6-8 each leg, rear foot elevated 4-5″)
12-16 V-up with 2-3 sec pause in pike position
12-16 Tempo bent over row (2 second hold at top)
12-16 DB or odd object rear foot elevated RDL (6-8 each leg)

Mobility:
1:00 Couch Stretch
1:00 Forward Fold (L/R/M)

”