865 Whitney Dr. , Lapeer , Michigan 48446

Home WOD 5-7-2021

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Friday 5-7-2021

Warm Up

2 Rounds:
10 Lunge Elbow to the Floor (2 sec pause each rep)
10 Jumping Air Squats
:30 Handstand Hold

Zemo Bodyweight

3 rounds
5 Wall Walks
30 Cossack Squats (Total)
-Rest 4:00-
90 Cossack Squats (Total)
15 Wall Walks

Zemo Minimal

3 rounds
15 Handstand Push Ups
30 Dumbbell Goblet Squats (50/35)
-Rest 4:00-
90 Dumbbell Goblet Squats (50/35)
45 Push Ups

Accessory

3 Sets:
10 Cat Cow Exercises
10 Birddogs (each side)
20 Supermans

Bonus Stretching

1:00 Seal Stretch
1:00 Toe Touch Stretch
:30 Chest Stretch (Each Side)


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