865 Whitney Dr. , Lapeer , Michigan 48446

Home WOD 4-5-2021

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Monday 4-5-2021

Warm Up

3 Rounds:
12 Dynamic Squat Stretch
4 Alternating Lunge Elbow to the Floor (Total)
12 Alternating Leg V-Ups (Total)

The Workout Bodyweight

AMRAP 7 Minutes:
20 Sit Ups
10 Burpees
-Rest 2 Minutes-
AMRAP 7 Minutes:
20 Jumping Air Squats
10 Burpees

*Backpack Option:
AMRAP 7 Minutes:
20 Backpack Sit Ups (20#/14#)
10 Backpack Facing Burpees
-Rest 2 Minutes-
AMRAP 7 Minutes:
20 Backpack Thrusters (20#/14#)
10 Backpack Lateral Burpees

The Workout Minimal

AMRAP 7
20 Sit Ups
10 Dumbbell Facing Burpees
-Rest 2 Minutes-
AMRAP 7
20 Single Dumbbell Goblet Squats (50/35)
10 Dumbbell Lateral Burpees

Accessory

3 Sets:
20 Glute Bridges
10-15 Bulgarian Split Squats (Each Side)
10 Birddogs (Each Side)

Bonus Stretching

2:00 Frog Stretch


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