03.19.2020 WOD + At Home

Warm Up
2:00 cardio choice
2 rounds:
10 cycle squats- place a 10/15# plate on floor- heels on the plate and squat with tempo- 31x1
15 banded lat pull downs
2 rounds:
PVC pass thrus standing, bottom of squat and prone x 5 each
PVC OHS x 15
10 bird dogs



Mobility:
QL walks https://www.instagram.com/p/B8KaFgxljE-/ x10 reps each direction
hip hurdles with KB on floor leg moving around x 10 each leg
thoracic rotations x 5/side
deep squat rotations x 5/side



Super Set 3 sets of
landmine RDL x 8/side
landmine twist x 10 each side
build load from one plate added to barbell

WOD
3 rounds
14 Single arm DB OH walking lunges (7/side)
10 DB front squats

rest 2:00

30 Renegade rows 50/35 35/20 (row right, row left, push up)

directly into
3 sets
30 seated low banded rows- band is chest height and you row like on a rowing machine
30 banded tricep push downs

At Home WOD
You can do all the gym wod with the exception of the banded work.

ABs or at Home WOD no equipment
20-15-10-5
hollow rocks
shoulder taps in a hollow position
run 200m after each set