Sunday April 12th

Sun 8:00am Class – Join URL:https://zoom.us/j/367245408

Warmup:

AMWUP 5: 10 Jumping Jacks, 10 Shoulder Taps, 5 Inchworm no pushup, 5 Sumo Squats.

Mobility:

Down Dog Calf Stretch x 10 each side, Glute Bridges x 20 slow, Leg Swings (front and side swings) x 10 each.

Part 1:

EMOM 12: 6-8 Arnold DB Press – if only 1 DB 6-8 per arm. Rest 90 seconds between sets.

Part 2:

“Easter 40” Partner WOD
2 RFT – 40 Burpees
40 Situps
40 Single Arm Row
40 Sumo Dead Lift
40 Reverse Lunge with Weight
40 Air Squats.

*Break up evenly

Scale:

Reverse Lunge w/wt => No weight

Notes: Part 1 can be seated or standing. Maintain good posture, squeezing shoulders at top. Part 2 – Break up so you can work quickly with your partner with short breaks.

Alternate WOD:  

Partner WOD – 2 RFT of 40 Burpees, 40 Situps, 40 Barbell Rows, 40 Barbell Sumo Dead Lifts, 40 Barbell Reverse Lunges, 40 Air Squats. (135/95) *Break Up evenly

Cooldown: Roll out Quads and Outer Legs