FRIDAY: WOD @ HOME

Warmup 

2 Rounds 

:20 secs Single Skips 

:20 secs High Knees 

:20 secs Double Under’s or Practice 

Round 1. 10 Mobility Lunges 

Round 2. 10 Cossack Squats 

Round 3. 5 Hip Bridges

Sub Out Skipping with 10m Shuttles or 10 Burpees 

Conditioning

For Time:

30-20-10

Lunges 

Situps 

10-20-30 

Crawlers 

Burpees 

Lower the Level 

For Time.:

24-18-12

Lunges 

Situps 

24-18-12

Crawlers 

Burpees 

If you have equipment  (KB) 

For Time:

30-20-10

KB Goblet Lunges 

Situps 

10-20-30 

KB Swings 

Burpees 

If you have equipment (Barbell) 

For Time:

30-20-10

Front Squats (Light-Moderate)

Situps 

10-20-30 

Power Cleans (Light-Moderate)

Burpee Bar Hops 

Midline  

2-3 Rounds 

10 Shouilder Taps 

10 Cross Crawlers 

20 Toe Taps 

10 Cross Crawlers 

10 Shoulder Taps 

Rest 2 Minutes Between Rounds