WOD (Workout of the Day)

052220 WOD

A. 3 x 0:30

Jumping jacks

Lunge R/ lunge left + squat

Groiners

Tabletop reach throughs

B. Bulgarian split squats

3 x 10/ side

Rest 1:30

C. EMOM 28:00

1. 10 burpees
2. 15 SDHP
3. 20 sit-ups
4. 1:00 rest

A. Warmup 

B. Three rounds:

12-16 plank slides 

10-12/side single leg glute hip bridge 

8-10/side floor press 

C. AMRAP 4:00

21 step ups on box or chair

15 single arm DB snatches         

9 reverse burpees 

Four rounds, resting 2:00 between each.

052020 WOD

A. 3 x 0:30

Good mornings with PVC

Pass throughs

Table top

Bird-dogs (0:15/ side)

B. Every 3:00 for three rounds:

8-10 dips

8-10 / side single leg RDLs 

C. Five rounds:

1:00 ME single arm alternating DB thrusters (switch at 0:30)

0:20 ME high knees

0:40 rest

D. Tabata 4:00

Hollow rocks

Hollow hold