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MONDAY | 05.04.2020


WARMUP:

  • FIREBALL CHALLENGE: start doing jumping jacks and every time you hear "FIRE" or "FIREBALL" you do a no-pushup burpee + air squat

REST as needed

  • 60 flutter kix (30 up/down + 30 side/side)

  • 10 spiderman lunges

  • 14 deadbugs

  • 7 scap push-ups

  • 14 plank bird dogs

REST as needed


SKILL/STRENGTH: 10MINS ALT. EMOM

  • ODD: 3 overhead squats + 2 sots press

  • EVEN: 20sec active plank hold (hollow position w/hands under shoulders)

  • focus on maintaining a neutral spine and solid core in all movements


5 ROUNDS:

  • 10 kettlebell swings 53/35

  • 10 goblet squats 53/35

  • 200m suitcase carry 53/35


- POST YOUR RESULTS TO COMMENTS.

#WOD #JUSTSHOWUP #SUPPORTYOURLOCALBOX

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