Tuesday April 7th “At-Home Workout”

Warm up – 3 Rounds

10 Crossed Side to Side

10 Squat to Stand

10 Knight Stretch on Box

30 sec Samson w/ Side Stretch

Prep – 3 Rounds easy pace

5-10 Push-ups

10 Squats

5-10 Push-ups

10 Lunges

5-10 Push-ups

10 Deadlifts

A) United In Movement WOD #3 * 20 min AMRAP

Compete

20 Hand Release Push-ups

30 Goblet Squats

40 Hand Release Push-ups

50 Dumbbell Lunges

60 Hand Release Push-ups

70 Single-arm Suitcase Deadlifts

*50/35# DB

Move Hard

20 Hand Release Push-ups

30 Weighted Squats

40 Hand Release Push-ups

50 Weighted Lunges

60 Hand Release Push-ups

70 Single-arm Suitcase Deadlifts

*use a weighted backpack for Squats, Lunges and Deadlifts

Just Move

15 Knee or Wall Push-ups

20 Squats

25 Knee or Wall Push-ups

30 Lunges

35 Knee or Wall Push-ups

40 Single-legged Unweighted Deadlifts

Mobility –

Couch Stretch – 2 min per side

Scorpion Holds – 1 min per side x 2

Standing Forward Fold – 2 min

April 7, 2020

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