4-8-2020 (Home WOD)

Warm-up

1 min Jump Rope / Pogo Jumps

2x (:30 on / :30 off)

Alternating Lunges

Kneeling Squats

Hollow Hold

Plank

Plank Rainbows

Strength

EMOM 12

Min 1: 15 Banded Bulgarian Split Squats (Left Leg)

Min 2: 15 Banded Bulgarian Split Squats (Right Leg)

Min 3: 15 Banded Hip Thrusts

Metcon

“Lungester Baby Kalsu”

50 Lungesters for time

(EMOM 3 Burpees, starting with 0:00)

credit: @whiteboard_daily