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Thursday July 2

At home wod


Mobility-

Calf bone saw

PNF hamstrings

Doorway shoulder stretch


Warm up-

6-8-10

Hollow rocks

Jumping jacks

Pushups


Wod-

5 rounds

6 stair steps, 2 up/2 down equals 1!

9 squats

12 kB swings

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Sunday November 29

At home wod Mobility- PNF hamstrings Doorway shoulder stretch Kb reset Warm up-3x 16 jumping jacks 12 lunges 1 minute stair steps Wod- Bear crawl length of house 20 squats 15 pushups 10 sit-ups 5 burp

Saturday November 28

At gym wod 8-9 am 6 minutes of: 10 lunges 10 sit-ups Rest 1 minute 6 minutes of: 10 squats 10 dips Rest 1 minute 6 minutes of: 10 hollow holds 10 flutter kicks

Friday November 27

At gym wod Please remember to try and space out your arrival/workout times to reduce number of people in the gym at any given point. Wod- 6 rounds Speed walk 200 m 10 rounds of: Kb Russian swing Kb po

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