WORKOUT #1 

Warm Up

• 400mrun / light jog
• 10 – Push –ups
• 10 – Hollow Body Rockers
• 10- Push-ups
• 10 – Hollow Body Rockers

Stretches

▪   Samson Stretch 1 min each leg

▪   Pigeon Stretch 1 min each leg 

WOD #1 (due on Tuesday) 

AMRAP-10  As many rounds in 10 minutes – (Note number of  rounds and partial reps completed to comments on the blog)

• 15 – Air Squats
• 10 Chair Dips

 

WORKOUT #2 (Due on Thursday or Friday)  

Warm Up (Complete 2 rounds of the following) 

• 25 – Double Unders or 50 Singles
• 10 – Seated Dumbbell Press (light weight) 

Stretches

▪   Samson Stretch 1 min each leg

▪   Pigeon Stretch 1 min each leg 

▪   Lacrosse Ball on your raised calf – 1 min each leg

WOD #2

AMRAP – 10 (as many rounds in 10 minutes, please note rounds and reps completed in comments) 

• 200m Run or  .125mile
• 9 – Hollow Body Rockers
• 6 – Burpees