Thursday 4.1.21

GROUP PREP

10 minutes of any cardio

STRENGTH/MIDLINE

Single Arm Weighted Sit Up (arm extended up to the ceiling)
3 x 5/arm

Seated Single Arm DB Strict Press (Z Press)
3 x 5/side

Hold Top of Hip Extension or Weighted Glute Bridge Hold
3 x :30 sec

WOD

At about 60-70% effort:

5 min Bike, Row, or Jog
then…
3 Rounds
50′ Walking Lunge
15 No Push Up Burpee
10 Push Up

3 min Bike, Row, or Jog
then…
3 Rounds
30 Mountain Climbers
15 Air Squats
20 Alternating Shoulder Taps

1 min Bike, Row, or Jog
then…
3 Rounds
:45sec Hollow Hold
15 Reverse Lunge
10 Low Ring Rows

MOBILITY

–2min per side Pigeon Stretch
–1min per side Couch Stretch

OPTIONAL POST WOD

Banded Work- Accumulate:

50 Tricep Extension

50 Straight Arm Pulldowns

50 Side Steps

50 Straight Leg KickBacks