Sunday April 19th

Sun 8:30am Class – Join URL: https://zoom.us/j/226909441

Warmup:
10 Sprawls then as a group
Tabata: Situps and Down Dog with ankle pump. Alternate.

Mobility:

10 Spidermans, 10 Sampson Stretch, Tricep Stretch – 1 minute each arm, 10 Standing Knee to Opposite elbow

Part 1:

CORE EMO2M 12 – 6 Sets of :30 HOLLOW HOLD into 20 Russian Twists (with or without weight)

Part 2:

400m run
Then 2 rounds of
10 Single Arm DB Rows (per arm),
10 Kettle Bell Swings
10 Single Arm Push Press (per arm)
10 Walking Lunges (per leg)
10 VUp’s
10 SuperMans
10 Single Arm Thrusters (5R/5L),
10 Dead Lifts w/ KB.

Do 10 Sprawls after each exercise(No Pushup Burpee)  Dumbell weight should be moderate

Scale:

400m Run => 500/450m Row => 1200/1000m Bike, KBS => RKBS

Notes: 

This will be a longer WOD, keep steady and use your transitions as a short break.

Alternate:

400m run
Then 2 rounds of
10 Barbell Rows (135/95),
10 Kettle Bell Swings
10 Push Press (135/95)
10 Walking Lunges (per leg)
10 V-Up’s
10 SuperMans
10 Thrusters (135/95),
10 Dead Lifts (135/95)

Cooldown:

Childs Pose – 2 minutes, Knight Stretch – 1 min each side