865 Whitney Dr. , Lapeer , Michigan 48446

Home WOD 5-10-2021

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Monday 5-10-2021

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

Days of Thunder Bodyweight

5 rounds
200m Run
30 Step Back Lunges (Total)
10 Burpees
-Rest 1:00 between rounds-

*BACKPACK OPTION:
5 Rounds:
200m Backpack Run
30 Backpack Step Back Lunges (Total)
10 Backpack Facing Burpees
-Rest 1:00 B/T Sets-

Days of Thunder Minimal

5 rounds
200m Run
30 Single Dumbbell Step Back Lunges (50/35)
10 Dumbbell Facing Burpees
-Rest 1:00 between rounds-

Accessory

3 rounds:
10 Single Arm Dumbbell Sotts Press (Each Side)
10 Cat Cow Exercises
20 Supermans

Bonus Stretching

1:30 Elbow to the Floor Stretch (R/L)
1:30 Toe Touch Stretch


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