Quarantine and WOD
- WARM UP
- WOD
-
Post-WOD
- 0:30 Jumping Jacks
- 0:30 Alternating Quad Stretch
- 0:30 Alternating High Kicks
- 0:30 Single Unders
- 0:30 Active Samson
- 0:30 Inchworm to Push Up
- 0:30 Single Unders
- 0:30 Knuckle Drags
- 0:30 Standing Straddle Stretch
LIGHTWEIGHT
- 10 Good Mornings
- 10 Strict Press
- 10 Stiff Legged Deadlifts
5 Three Position Pausing Deadlifts
- 0:03 Pause at Mid Shin
- 0:03 Pause at The Knee
- 0:03 Lock Out
THEN
- 10 High Plank Scap Retractions
- 20 High Plank Shoulder Taps
- 0:30 Lying Chest Opener Stretch
- 30 Fast and Low Single Unders
- 20 High Single Unders
- 10 Jumping Double Taps (no rope)
- 10 Double Unders
PRACTICE ROUND
- 2 Wall Walks
- 2 Deadlifts
- 20 Double Unders
2-4-6-8-10:
- Wall Walks
- Double Dumbbell Deadlifts
- Double Unders (10x)
*Score = Time it takes to complete the workout
COOLDOWN
MOBILITY
1:00 Pigeon Pose (each side)
ACCESSORY
Deadlifts:
5 Reps @ 40% 1RM
5 Reps @ 50% 1RM
5 Reps @ 60% 1RM
USE WEIGHT AVAILABE AT HOME