WEDNESDAY 4/22/2020

WARM UP

3 ROUNDS
:30 JUMPING JACKS
:30 ALTERNATING LUNGES W/ ROTATION
:30 SCAPULA PUSH-UPS
:30 PRONE SNOW ANGELS

10 MIN EMOM:
ODD MIN – 20 KB SWINGS/ (DB SINGLE ARM10/10) /BACKPACK
SWINGS
EVEN MIN – 15-20 AB-MAT SIT-UPS
90 SEC. REST

MUSCLE ENDURANCE:
7 MIN AMRAP:
10 ALTERNARING LUNGES
8 ALTERNATING STEP UPS
6 RENEGADE ROWS

90 SEC. REST

7 MIN AMRAP:
5 BURPEES
7 V-UPS
9 AIR SQUATS

REST 90 SEC

CLIMB THE LADDER FOR 10 MIN:
2 GROUND TO OVERHEAD + 2 THRUSTERS
*EACH ROUND INCREASE THE GTO & THRUSTERS BY TWO REPS
(2,4,6,8,10)
* ATHLETES CAN ALTERNATE ARMS IF THEY HAVE ONE DB/KB OR
ATHLETE CAN USE A BACKPACK
20 DU’S/40 SINGLES/ PENGUINE TAPS

7-10 MINS MOBILITY- COACHES CHOICE