7/16/2020
W.U. Coaches Option
Core: 2 Parts Tabata
- Abmat Butterfly Situps
- Hollow Hold
W.O.D 10 Min progressive ladder
- Alt DB hang Clean and Jerk 50/35
- Bar Facing Burpees over hurdle
*Start with 4 reps of each and increase by 2 each round. See how far you can get in 10 mins
REST 3 mins
10 min Clock
100-80-60-40-20
- Heavy Rope Singles
- Tight Mountain Climbers
Recovery: Stretch and Foam roll 10 mins
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- Superman
- Hollow Rock
- Banded Lateral Walk L
- Banded Lateral Walk R
- Alt Lunges
- Burpees
- 20 DB Thrusters
- 20 Split Squat Jumps
- 20 Plate Burpees
- 20 Low plank oblique Mountain climbers
- 20 v ups
- 20 Alt One Arm Russian Swings
- 20 jumping lunges
- 20 burpees to a doorway
- 20 Crossbody Mountain climbers (2x)
- 20 Hollow Rock
- 10 DB Thrusters
- 10 split squat jumps
- 10 plate burpees
- 10 Alt one arm Russian Swings
- 10 jumping lunges
- 10 burpees to a doorway
- Forearm Plank
- High Plank Alt reach up and thru
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