4/25/20
WARM-UP 4 Rounds
:20 sec Plank Hold
10 Supermans
—
3 Rounds
5 Kang Squats
10 Lunges
5 Burpees
20 Mountain Climbers
WOD OPTIONS HOME GYM TRACK For Time
3 Rounds
50 DUs
30 Air Squats
10 alt. Single Arm DB Burpees @50/35
—
Rest 3 mins
—
2 Rounds
30 DUs
20 Single Arm OH DB Lunge **10/10
10 Burpee over DB
—
Rest 3 mins
—
AFAP
20 Alt DB Devil Presses
100 DUs
MINIMAL EQUIPMENT TRACK For Time 3 Rounds 50 DUs 30 Air Squats 10 alt. Single Arm DB Burpees — Rest 3 mins — 2 Rounds 30 DUs 20 Single Arm OH DB Lunge **10/10 10 Burpees Over — Rest 3 mins — AFAP 20 Alt DB Devil Presses 100 DUs Alternative Equipment/Movement DUs (Jumping Variations) * Jumping Double Taps * Alt. Toe Taps * Alt. Lateral Hops * Jumping Jacks Single arm DB Lunge: * KB * Complex: Plank Knee Tuck + Burpee Single arm OH Lunge * Weight OH Lunge Devil Presses * KB * Medball Burpee + G2OH * Any flat objects perform 30 G2OH BODY WEIGHT TRACK For Time 3 Rounds 50 Jumping Variations 30 Air Squats 10 Burpee Push-ups — Rest 3 mins — 2 Rounds 30 Jumping Variations 20 Backward Lunges 10 Lateral Burpees — Rest 3 mins — AFAP 20 Plank Knee Tuck + Burpee 100 Jumping Variations **Jumping variations * Jumping Double Taps * Alt. Toe Taps * Alt. Lateral Hops * Jumping Jacks COACHES CHALLENGE 10 Hollow Rocks +15 sit-ups x4 sets
**Rest as needed between sets
MOBILITY
Pigeon pose
Quad stretch
Scorpion
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