Monday 3.30
Warm-Up
50 jumping jacks*
*Every 10 reps, stop and do 6 reverse lunges (3/leg) **Cap at 3 min
then,
5 wall squats w/ 5 second hold at bottom
then,
3 rounds:
:20 quadruped leg lifts, L
:20 quadruped leg lifts, R
:10 rest/flip over
:20 single leg glute bridge, L
:20 single leg glute bridge, R
:10 rest/flip
:20 arch-ups
then,
5 wall squats w/ 5 second hold at bottom
WOD
EMOM for 18 min:
min 1 - 45 sec plank (hands)
min 2 - 45 sec Single Arm DB Thruster (switch every 5 reps)
No Equipment Version
EMOM for 18 min:
min 1 - 45 sec Plank (hands)
min 2 - 45 sec alternating pistols
*score = # of thrusters or pistols