Friday April 24th “At-Home Workout”

Warm up – 2 Rounds

10 Power Skips

10 Crossed Side to Side

10 /side T-spine Openers

10 /side Shoulder External Rotation w/PVC

A) Hang DB Split Snatch x 10 /arm

*alternate feet each rep

rest 90 sec between sets x 4 sets

B) Hang DB Split Clean x 10 /arm

*alternate feet each rep

rest 90 sec between sets x 4 sets

Metcon – 9 min AMRAP
12 Right Arm Push Jerks

24 Lateral Hops Over DB

12 Left Arm Push Jerks

24 Lateral Hops Over DB

Core Circuit –

:20 V-snaps

:20 Hollow Hold

:20 Russian Twist

:30 Superman Pulses

:30 Rest

x 3 round

April 24, 2020

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