865 Whitney Dr. , Lapeer , Michigan 48446

Home WOD 3-30-2021

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Tuesday 3-30-2021

Warm Up

10 yd walk on toes
10 yd walk to toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk - torso twist towards forward leg
10 yd butt kickers
10 yd high knees
10 yd bear crawl forward
10 yd bear crawl backward

Then,
1 Round:
10 Alternating Lunge Elbow to the Floor (Total)
10 Inchworms

WHOOPs I did it again Bodyweight

3 sets:
3 Rounds:
200m Run
20 Alternating Stepback Lunges (Total)
-Rest 2:00 B/T Sets-

*Backpack Option:
3 Sets:
3 Rounds:
200m Run with backpack (20#/14#)
20 Alternating Backpack Stepback Lunges (Total)
-Rest 2:00 B/T Sets-

3 sets:
3 Rounds:
200m Run
15 Double Dumbbell Deadlifts (50s/35s)
-Rest 2:00 between sets-

Accessory "Ab Burner"

2 Sets:
:30 Plank Hold
:30 Side Plank (Right Side)
:30 Side Plank (Left Side)
:30 Plank Hold
:30 Side Plank (Left Side)
:30 Side Plank (Right Side)
-Rest 2:00 B/T Sets-

Bonus Stretching

:30 Chest Stretch (Each Side)
10 Alternating Scorpion Stretches (Total)


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