MARCH 23, 2020
HOME WOD
General Warm Up
Run 5:00 - If a run is not accessible, jog in place, dance party, jumping jacks, skips, row, anything to get the heart rate up
2:00 Per Side, Dragon Pose
2:00 Squat Hold
Workout
For Time
100 Air Squats
400m Run (or run 1:00 out/back) **
75 Air Squats
400m Run
50 Air Squats
400m Run
25 Air Squats
** Row 500m, Skip for 2 min, 2 min run in place….
Extra
Every 2 Minutes for 10 Minutes
:20 Hollow Body Hold directly into 15 V-Ups
Scaling
- Shorten the run to stay under 2:30 per round
- Reduce the squatting volume (70/50/30/10)
- Squat to a chair, couch or bench
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