wod-thursday
STRETCH
WARM UP
3 ROUNDS / 10 REPS EACH
  • Superman
  • Hollow Rock
  • Plank Shoulder taps
  • Air Squats
  • Burpees
41 MINUTES:  follow the rep scheme 5-10-15-20…to the 20 MINUTE MARK
REST 1 MINUTE
Then reverse your rounds beginning with the round that you ended with.  For example, if at minute 20 you are doing 20 reps of Step ups, start with 20 squat jumps at minute 21 and work your way back down the ladder.  Try to finish.
  • Squat jumps
  • Pistols (or air squats)
  • High to Low Plank
  • Russian KB Swings (eye level)
  • Step ups (progress this by holding weight)
  • Mountain climbers (2 count)
RUN 200 m (or 1 minute) after each round
CORE:
2 ROUNDS
  • 1 minute forearm plank
  • 25 plank jacks (high Plank)
  • 25 plank in and out (high plank)
  • 25 X + Os
  • 25 v ups
  • 25 High plank alt arm reach forward
REST 1 MIN