Thursday April 9th “At-Home Workout”

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

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