APRIL 18, 2020

HOME WOD

General Warm Up

2:00 Per Side, Calf/Achilles Smash

30 Squat Jumps

15 Burpees

2:00 Run / Row / Bike / Skip / Dancing

Workout

9 minute AMRAP

30 - 20 - 10

Alt. Single Arm DB Hang Clean & Jerk

Sit-ups

* Complete 30 - 20 -10 as fast as possible and then start again until 9 minutes.

Bonus Workout

Run 5K Retest *If possible, run this before you’ve eaten (AKA Fasted)

Extra

Set a Clock for 5:00 Mobility work with your largest area of weakness

For Example:

- Tight Shoulders? Hang from a pull up bar

- Tight calves? Smash the on barbell or lacrosse ball

- Tight hips? Sit in the bottom of a squat

Post Workout

What 3 personal values do you hold most dear? Write them down with a brief description for each. Rx+: share with a friend and converse!