Zoom WOD:
10-20-30-40-50-40-30-20-10
Unbroken Air Squats
**BTW Every Set 30s Wall-Sit**
(Score is time)
Finisher:
3 sets
10 Superman Rolls*
Rest as needed between sets
*1 Superman Roll Rep: Center>Roll Right>Back to Center>Roll Left>Back to Center**
***HOME WOD #1***
AMRAP x 12 MINUTES
10 Backpack Ground to Overhead
5 Burpee Over Backpack
200m Run
(Score is Rounds + Reps)
OPTIONAL FINISHER
2-3 SETS
2:00 Plank Hold*
20 Feet Together Squats
1:00 Farmer Hold (AHAP)
*Any variation of Plank Hold is allowed. Goal is to hold as long as possible.
(No Measure)
***HOME WOD #2***
STRENGTH
4 SETS
15 Slow Tuck-Ups
10 DB Push Press (w/ Slow Lower to Shoulder)
1:00 Plank Hold
(Score is Weight)
WORKOUT
EVERY 3:00 x 4 SETS
:45 Sprint Run, Bike or Row
10 V-Ups
10 DB Push Press
10 Burpees
(Score is Each Set for Time)