6-10-20
WOD:
AMRAP x 20 Minutes:
10 Front Squats (135/95)(95/65)
40 Double Unders
15 Up-Downs
1:00 Wall Sit
40 Double Unders
15 Up-Downs
1:00 Plank
Home WOD:
DAILY-5 WARM-UP
1:00 Cardio Choice
into…
AMRAP x 4 MINUTES
10 Alt. Groiners
10 Air Squats
10 Alt. Reverse Lunges
(No Measure)
AMRAP x 5 MINUTES
5 Push-Ups
10 Squat Rotations*
15 Air Squats
*From tall kneeling position, stay low and step feet into the bottom of a squat, then return to tall kneeling position.
(Score is Rounds + Reps)
WORKOUT
EMOM x 30 MINUTES
MIN 1 – Max Burpee w/ Extra Push-Up*
MIN 2 – Max Alt Sit-Thrus
MIN 3 – Max Sit-Ups
MIN 4 – Max Effort Cardio
MIN 5 – Rest
*1 Rep = Sprawl to ground / Push back up to Plank / Perform Extra Push-Up / Jump Up to Clap
(No Measure)
FINISHER
ON A 4:00 RUNNING CLOCK…
Max Hollow Flutter Kicks*
*Every time you break, perform :30 active squat hold.