Reminder: Beginning This Week masks will be required during workouts in Washington State

In-person (scroll below for online workout)

Warm-Up

Row 250 Meters, Then…

3 Sets:

3 Inchworms
10 Reverse Lunges
:30 Plank

Strength/Skill

5 Sets:

Deadlift x 7 Reps
Box Jump x 4 Reps (Perform as singles, focus should be on explosiveness, landing with as staright of legs possilbe, and quietness)

WOD

18 Minute EMOM (6 Sets):

Single Arm DB Push Press x 5 Reps each arm 50/35
Sit-Ups x 10 Reps
Alternating Pistols or Reverse Lunges x 10 Reps

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Online

Warm-Up

Run 200 Meters or 20 Jumping Jacks, Then…

3 Sets:

3 Inchworms
10 Reverse Lunges
:30 Plank

Strength/Skill

5 Sets:

Deadlift x 7 Reps
Box Jump x 4 Reps or Power Jumps (Perform as singles, focus should be on explosiveness, landing with as staright of legs possilbe, and quietness)

WOD

18 Minute EMOM (6 Sets):

Single Arm DB Push Press x 5 Reps each arm 50/35
Sit-Ups x 10 Reps
Alternating Pistols or Reverse Lunges x 10 Reps