MARCH 22, 2020

SUNDAY FUNDAY

HOME WOD

Warm Up:

4 per side perfect stretch

1 min Down dog to cobra

12 Scap Push-up

4-5 per side Cossack Squat

16 Bird Dog

8 Push- ups 

FOR TIME:

80 Alternating Reverse Lunges

40 Hollow Rocks

20 Pike Push -ups

* Rest 2 Minutes *

20 Pike Push- Ups

40 Hollow Rocks

80 Alternating Reverse Lunges

Scaling options:

Reps: 60 lunges, 30 hollow rocks, 10 pike push-ups

Movements: Hollow Rock Hold, 40 sec / Pike push-ups - deficit push-ups - hand release push ups

Extra work-

If you have a KB 40-50 Russian KB swings

OR

If you have a DB 20 DB hang clean and Jerks per side