4-6-2020 (Home WOD)

Warm-up

2x

Min1: 10 Air Squats + 20 Plank Shoulder Taps

Min2: 10 Lunges + 5 Pushups

Min3: 20 Lateral Line Jumps + 20 Forward Arm Circles

Min4: 5 Jumping Lunges + 20 Backward Arm Circles

Strength (DB Optional)

3 Rounds NFT

10 Banded Shoulder Press (each arm)

10 Banded Goblet Squat

15 Banded Upright Row

Metcon

21 – 15 – 9

Jumping Lunges (L+R=1rep)

Squats

Burpee Over Object

Core

Tabata

  •  Flutter kicks
  •  Tuck Crunch