TUESDAY : Warm up (3 Rounds) : – 5 Inch worm pushups – 15-30’’ FLR hold – 10 Low bear shoulder tap Circuit (3 Rounds) : – 10 to 20 Chair dips – 10 to 20 Hand release pushups – 15-30’’ 1 arm plank hold/side – 1-3’ rest Wod :
MONDAY : Warm up (3 Rounds) : – 30’’ Bottom squat hold – 10 Groiners – 10 Hip swivels Circuit (3 Rounds) : – 20 Pistols (couch assisted) – 10 Reversed lunges – 20 Jump squats – 10 Front lunges – 1’30 rest Wod : Amrap 16’ – 20 Pillow
Warmup: 3 Rounds: 5 cat and camels 10 straddle sit (sit with legs stretched apart and reach side to side towards toes) 10 scap pushups 10 hollow body rocks WOD: 2 Rounds 20 Squats (weighted or unweighted – with anything you have around the house) 15 sec. plank 30 jumping
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