Monday April 20th

Warm Up:
2 min of bike,run, row, jump

Mobility:
10 Squat to Stand
Spidermans – 1 min ea side
Javelin Stretch – 1 min ea side

Part 1:

3 sets of :30 seconds of Bicycles, :30 seconds of  Superman Hold, :30 seconds of Inchworms, :60 seconds Bottom Squat Hold. Rest :30 seconds and repeat

Part 2:

For Time: Round 1 – 10 Burpees. Round 2 – 10 Burpees, 25 Shoulder Taps. Round 3 – 10 Burpees, 25 Shoulder Taps, 50 Step Back Lunges. Round 4 – 10 Burpees, 25 Shoulder Taps, 50 Step Back Lunges, 75 Sit Ups. Round 5 – 10 Burpees, 25 Shoulder Taps, 50 Step Back Lunges, 75 Sit Ups,  100 Squats.

Scale:

None Needed

Notes:

Adding reps each round is going to increase intensity so do not go out to fast. Keep steady and save it for the last round.

Express:

Warm Up:
2 min of bike,run, row, jump

Mobility:
10 Squat to Stand
Spidermans – 1 min ea side
Javelin Stretch – 1 min ea side

WOD:

For Time: Round 1 – 10 Burpees. Round 2 – 10 Burpees, 25 Shoulder Taps. Round 3 – 10 Burpees, 25 Shoulder Taps, 50 Step Back Lunges. Round 4 – 10 Burpees, 25 Shoulder Taps, 50 Step Back Lunges, 75 Sit Ups. Round 5 – 10 Burpees, 25 Shoulder Taps, 50 Step Back Lunges, 75 Sit Ups,  100 Squats.

Cooldown:
1-2 min walk, light cardio
Roll hamstrings, quads and low back