APRIL 6, 2020

HOME WOD

General Warm Up

3 Rounds

10 Step Ups

10 KB RDLs

10 Box Jumps (step down) Then;

2:00 Pigeon Stretch (each side)

Workout

5 Rounds

20 KB/DB Goblet Step Ups 53/35lbs or less

20 KB Swings or DB Hang Snatches 53/35lbs or less

20 Box Jumps or jump overs

Extra

Alternating Tabata*

1: Flutter Kicks

2: Legs Extended Hold

*Perform 8 cycles of each

Scaling

- Reduce the amount of repetitions or rounds

- Substitute the KB/DB for a gallon jug

- Replace box jumps with lateral line hops 

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1. Strength

Find a 1RM Squat Clean

2. Conditioning

For Time

Row 1000/900m

25 HSPU

50 KB Swings 53/35lbs

25 HSPU

Run 800m