04.02.2020

Warm Up
3 sets of
5 DB RDLs each side @ 3030
5 Cuban press with stick or light weights
5 burpee high jump
5 tuck ups or v-ups


Mobility
https://www.instagram.com/p/Bw3QhUwFm3z/
1.  Quadruped thread through pull away from the ground2.  Quadruped shoulder blade movement 3.  Quadruped lat stretch4.  Modified pigeon with rotation

WOD
"Home Gone Bad"
5 rounds
work for 40 seconds of each 1:00. 20 seconds to rest and transition

min 1: 40 seconds cyclist squats with or without weight
min 2: 40 seconds tall kneeling strict press
min 3: 40 seconds Russian twists
min 4: 40 seconds handstand walk or shoulder taps in a plank position or handstand hold
min 5: 40 seconds box dips