Warm up – 1 min Each
Samson Lunge / Roll Over to V-sit / Knight to Hamstring / Bottom of Squat Hold / Wide Hip Opener / Armless Prayer / Seated Wall Slide
Prep – Set up and go through a few reps of each
United In Movement WOD #5
Every 4 min (3 min work + 1 min rest ) for 5 rounds of:
21/21 Alternating Lunge Jump
15/15 Single-Arm DB Floor Press 50/35#
9 Reverse Burpees
in remaining time within the 3 min window: Max Broad Jumps – men 4ft women 3ft
Move Hard
21/21 Alternating Lunge Jump
15 Clapping Push-Ups
9 Reverse Burpees
in remaining time within the 3 min window: Max Broad Jumps – men 4ft women 3ft
Just Move
21 Alternating Lunge Steps
15 Knee or Wall Push-Ups
6 Reverse Burpees
in remaining time within the 3 min window: Max Broad Jumps – men 2ft women 1ft
Buy out – 30 min walk!!
April 9, 2020
