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Saturday October 10

At home wod


Mobility-

Doorway shoulder stretch

PNF hamstrings

Kb reset


Warm up-

2x

10 each

Pvc deadlifts

Pvc presses

Sit-ups

Superman’s


Wod-

Tabata pushup’s

Tabata squats

(8 rounds of 20 sec of work/10 sec of rest, each exercise)

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Friday December 4

At gym wod 7-9 am Try and stagger your arrival times, bring your mask and both sides of your brain! 4 rounds of: 6 reps, alternating arms -kb swing -swing to clean & squat -deadlift -tactical rotation

Thursday December 3

At home wod Mobility- PNF hamstrings Couch Warm up- 6-8-10 Squats Pushups Wod- 10 minute AMRAP 2 burpees 5 hollow rocks 4 burpees 5 hollow rocks 6 burpees 5 hollow rocks 8 burpees Etc etc

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