12.14.2020

Warm Up

2 rounds
60 seconds hops
30 seconds Russian baby makers
60 prone plank hold
30 seconds right leg Bulgarian split squats
30 seconds left leg Bulgarian split squats
30 second squat hold



Mobility- overhead
10 Cuban press with PVC
10 wall slide lift offs
5 prone swimmers


WOD
"Built" at home version
8:00 AMRAP
2-4-6-8-10...
DB snatch
DB step ups

Rest 2:00

8:00 AMRAP
2-4-6-8-10...
DB front squats
HSPU- sub seated DB strict press

"Built"
8:00AMRAP
2-4-6-8-10...
power snatch 95/65
DB step ups 50/35 35/20 single DB

Rest 2:00

8:00 AMRAP
2-4-6-8-10...
back squats from the floor 135/95
HSPU




Glute Focus
10 banded lateral walks right + 5 banded air squats
10 banded lateral walks left + 5 banded air squats
5/side cha cha
rest 30 seconds
4 sets - no rest between
8 banded glute bridges + 10 abductions at the top of the last bridge