MARCH 26, 2020

HOME WOD

General Warm Up

3 Rounds

12 Lateral Squats

8 Push Ups w/ a twist then,

20 Calf Raises

Workout

30-20-10

Goblet Lunge Steps

1-Arm KB/DB Push Presses 50/35lbs or less

1-Arm KB/DB Row

Lateral Hops over the KB/DB

Extra

Tabata Sit Ups

Tabata is 8 Cycles of :20 Work, :10 Rest

Scaling

- Substitute DB/KB for gallon jug or other implement

- Reduce rep scheme

- Step over KB/DB rather than jumping 

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1. Strength

3" Deficit Deadlift

8x3 @70%

2. Conditioning

For Time:

25 Thrusters 95/65lbs

25 Pull Ups

100' HS Walk / Bear Crawl

25 Thrusters 95/65lbs

25 Pull Ups

* 15 min cap