team wod
you go 30 sec, i go 30 sec
6 rounds
minute 1: burpees
minute 2: air squats
minute 3: sit ups
minute 4: push ups
you go 30 sec, i go 30 sec
6 rounds
minute 1: burpees
minute 2: air squats
minute 3: sit ups
minute 4: push ups
wod
50 burpees
100 push ups
200 butterfly sit ups
300 air squats
mobility flow
2 rounds
1 min frog pose
1 min forward fold
1 min dragon pose right leg
1 min dragon pose left leg
50 burpees
100 push ups
200 butterfly sit ups
300 air squats
mobility flow
2 rounds
1 min frog pose
1 min forward fold
1 min dragon pose right leg
1 min dragon pose left leg
wod
10 rounds
5 burpees
10 push ups
20 air squats
core work
4 rounds (for quality)
10 one leg glute bridges right leg
10 one leg glute bridges left leg
10 side crunches right
10 side crunches left
10 rounds
5 burpees
10 push ups
20 air squats
core work
4 rounds (for quality)
10 one leg glute bridges right leg
10 one leg glute bridges left leg
10 side crunches right
10 side crunches left
wod
4 km run
50 air squats after every km
mobility flow
2 rounds
1 min downward dog pose
1 min dragon pose left leg
1 min dragon pose right leg
1 min straddle pose
4 km run
50 air squats after every km
mobility flow
2 rounds
1 min downward dog pose
1 min dragon pose left leg
1 min dragon pose right leg
1 min straddle pose
