01-07-2021

Warm-up

400m Run

[30sec on / 30sec off]

Squat Jumps

Line Jumps (lateral)

Mountain Climbers

Plank Shoulder Taps

Side Plank (R)

Side Plank (L)

Mobility

PVC

Strength

12min EMOM

10 DB Renegade Row

10 AbMat Situps

10 Box Jumps

10/8 Calorie Row

WOD

4 Rounds for time

20 DB Goblet Squats (50/35)

15 Single-Arm DB Push Press (R)

15 Single-Arm DB Push Press (L)

10 DB Overhead Walking Lunges (R)

10 DB Overhead Walking Lunges (L)

Cooldown

2min (es) Glute/Ham Smash