Friday – 200410

Friday – 200410

At Home – WOD

Complete as many rounds and reps as possible in 15 minutes of:
10 Deadlift
10 Bent-over Row
10 Thrusters

Note: Ideally this is all done with a sandbag/backpack, but you could also use a barbell or dumbbells

At Home – SKILL

1 min Figure Four – each leg
1 min Couch stretch – each leg
1 min Kneeling Half Split – each leg
1 min Supine Twist – Each side
1 min Plow Pose

……….

BURN

In 20 minutes, complete 3 rounds of:
20 Canoe Row
20 Hollow to Bruce Lee
20 Squat Burpees

Then, with remaining time, AMRAP of…
10 Deck Squats
10 DB/Plate Drivers
10 Tuck Jumps

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