wod
15 min amrap
15 chair dips
15 table rows
15 glute bridges
core work
5 rounds (for quality)
10 leg raises
20 dead bugs
15 min amrap
15 chair dips
15 table rows
15 glute bridges
core work
5 rounds (for quality)
10 leg raises
20 dead bugs
team wod
30 min amrap / you go, i go
3 burpees
6 alternating v ups
12 air squats
30 min amrap / you go, i go
3 burpees
6 alternating v ups
12 air squats
wod
300 lunges
200 sit ups
100 push ups
mobility flow
2 rounds
2 min frog pose
2 min dragon pose right leg
2 min dragon pose left leg
300 lunges
200 sit ups
100 push ups
mobility flow
2 rounds
2 min frog pose
2 min dragon pose right leg
2 min dragon pose left leg
wod
every 4 min for 5 rounds
5 push ups
10 burpees
15 sit ups
20 jumping lunges
note
round to be completed
by 3:15 (at the latest)
core work
4 rounds (for quality)
20 sec side plank (right side)
20 sec side plank (left side)
20 sec superman hold
every 4 min for 5 rounds
5 push ups
10 burpees
15 sit ups
20 jumping lunges
note
round to be completed
by 3:15 (at the latest)
core work
4 rounds (for quality)
20 sec side plank (right side)
20 sec side plank (left side)
20 sec superman hold
