APRIL 13, 2020

HOME WOD

General Warm Up

1:00 Per Side Doorway Stretch

1:00 Lunges

1:00 Plank

1:00 Jump Rope

1:00 Superman Hold

Workout

AMRAP 30 Minutes

2:00 Jump Rope

1:00 Wall sit

20 Medball Slams / Ground to Overhead

20 Push Ups

Extra

3 Rounds (each side)

15 Side Crunches into

:45 Side Plank Hold

*Rest 1:00 after both sides

Scaling

- Reduce the total time

- Reduce the time at each station

- Elevate push ups to a box, bench or couch 

__________________________________________________

1. Strength

Deadlift 2x10

2. Conditioning

AMRAP 7 Minutes

5 Power Snatches 95/65lbs

15 Wallballs 20/14lbs