865 Whitney Dr. , Lapeer , Michigan 48446

Home WOD 5-3-2021

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Monday 5-3-2021

Warm Up

3 Rounds:
10 Glute Bridges
6 Upward Dog to Downward Dog Transitions
:30 Plank

Falcon Bodyweight

2 Sets:
50 Sit Ups
50 Burpees
50 Alternating Leg V-Ups
-Rest 3:00 B/T Sets-

Falcon Minimal

2 Sets:
50 Sit Ups
50 Burpees to 6 inch target
50 Alternating Leg V-Ups
-Rest 3:00 B/T Sets-

Accessory

3 Sets:
10 Weighted Glute Bridges
10 Split Squat w/ DB (elevated rear foot - each side)
10 Single Leg Dumbbell RDL (each side)

Bonus Stretching

2:00 Couch Stretch (Each Side)
10 Downward Dog to Upward Dog Transitions


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