WOD

5:00 Clock 20 Alt BW RDL 5 Inchworms 10 Stepback lunges Then.., 3 sets: 30 DB Stepback lunges 20 Hand release pushups 20 Step ups rest 2:00 between sets. Then.., 20min Jog/run

3 Rounds 10 alt lizard stretch 10 Air squats 1:00 plank Then.., 3Rounds 10 Bird dog 10 Cat cow 1:00 wall sit Then.., AMRAP 12min 6-12-18-24-30 Alternating v-ups Single arm thrusters. 50/35 -splits reps with each arm

6min clock: 5 push up down dog 10 Air squats 30 Flutter kicks Then.., 3 Rounds 50 Jumping lunges 50 Sit ups 50 Mnt climbers 1/1

6:00 clock 30 High knees 5 inch worms 10 Single leg RDL r/l Then.., 3rounds 10 Step ups 10 Single leg calf raises r/l 1:00 calf raises Then.., 2 Rounds Amrap 7min 40 Double unders 8 hand release push up or HSPU rest 3min between sets

6:00 Clock 5 push up down dog 10 Air squts 30 flutter kicks Then.., 4 sets 1:00 max reps single DB step ups 1:00 max Burpees 1:00 max alt v-ups 1:00 max jumping air squats -rest 1:00- Then.., 20min jog.

6:00 clock 40 Jumping jacks 20 alt reverse lunges 10 alt down dog :30 wall sit Then.., Fot Time: 50-40-30-20-10 Alt. DB Hang Snatch 50/35 Push-Ups Sit-Ups (With feet anchored in DBs)

6:30 Zoom class 6:00 Clock 40 High Knees 20 Shoulder taps :20 bottom of squat hold Then 15—>1 reps of: Burpees DB goblet squat sit ups • Reps go as such: 15 burpees, 15 squats, 15 sit ups, then 15/15/15, 14/14/14.. and so on! • Try to hold a smooth pace. Keep reps unbroken if…

Zoom Classes 6:30p– Click here Warm-up 40 Jumping jacks 20 Alt reverse lunges 10 Bird Dog Then.., 3 Sets of: AMRAP 5min 60 Mountain climbers 20 db reverse lunges – reat 2min Then.., 1:00 Lizard stretch r 1:00 Lizard stretch L 1:00 seated straddle stretch

6min clock 20 Shoulder taps 5 Squat jumps 5 Up downs 20 Glute brigde ups Then.., 7 Sets; Every 2min complete 10 V-ups 8 Burpees Then.., 5k Run

Zoom Classes 6:30p– Click here 3 Rounds 30 Butt kicks 10 Air squats 10 Glute brigde ups Then Tabata x 8 :20 on/:10 off Alt V-ups Then…, EMOM x 20min Min 1: 50 jumping packs/ singles Min 2: DB deallift Min 3: lunges Min 4: rest