MAY 2, 2020

FitHOME WOD

General Warm Up

10 Inch Worms

10 Burpees

10 Scap Push - Ups

10 Bird Dogs

10 T- Spine Rotations

x2

WOD

20 Minute AMRAP:

20 Hand Release Push - Ups

30 Goblet Squats

40 Hand Release Push - Ups

50 DB Lunges

60 Hand Release Push - Ups

70 Single- arm Suitcase DL

Not in Class:

General Warm Up

2:00 Saddle Pose

2:00 Per Side, Mash Quads

Then, 3 Rounds

200m Run

100m Walk

Workout

Run 10k at the following paces:

Run 4K at 10K Pace + :90

Run 3K at 10K Pace + :60

Run 2K at 10K Pace + :30

Run 1K at 10K Pace

Extra

Set a Clock for 5:00 and work on your weakest area of mobility.

For Example:

- Tight Shoulders? Hang from a pull up bar

- Tight calves? Smash the on barbell or lacrosse ball

- Tight hips? Sit in the bottom of a squat

Scaling

- This is a continuation from the previous 30 days where the running distance was 5k. If you did not follow that protocol or have not run more than 3 miles at a time, we recommend backing the distance down to 5k and running the prescribed paces for 2.5, 2, and 0.5km, respec-tively.