Friday April 24th

Warm-up:

2 Rounds of 1 minute of Row or Run
10 Lunges
5 Pushups
10 Burpees

Stretching and Mobility:
Pigeon Stretch –  1 minute each side
Side to Side Shoulder (new) – 1 minute
Butterfly for Back (new) – 1 minute

Part 1:

Review Single Arm Floor Press
and Reverse Burpees.
Athletes measure for Broad Jumps (Men = 4 feet/Women = 3 feet)

Specific Warm Up:
6  Jumping Lunges
4  Floor Press
2  Reverse Burpees
2  Broad Jumps

Part 2:

United in Movement WOD 5

Every 4 minutes, 3 Minutes of work/1 minute of rest for 5 rounds 21 Jumping Lunges, 15 Alternating Floor Press, 9 Reverse Burpees with remaining time: AMRAP Broad Jumps 4ft/3ft. Score is Total Broad Jumps.

Cooldown:
Roll Quads and Glutes, Lax ball on pecs

Express:

Stretching and Mobility:
Pigeon Stretch –  1 minute each side
Side to Side Shoulder (new) – 1 minute
Butterfly for Back (new) – 1 minute

Part 1: (Watch Videos)

Review Single Arm Floor Press
and Reverse Burpees.
Athletes measure for Broad Jumps (Men = 4 feet/Women = 3 feet)

Specific Warm Up: (2 rounds)
6  Jumping Lunges
4  Floor Press
2  Reverse Burpees
2  Broad Jumps

Part 2:

United in Movement WOD 5

Every 4 minutes, 3 Minutes of work/1 minute of rest for 5 rounds 21 Jumping Lunges, 15 Alternating Floor Press, 9 Reverse Burpees with remaining time: AMRAP Broad Jumps 4ft/3ft. Score is Broad Jumps.

Cooldown:
Roll Quads and Glutes, Lax ball on pecs