865 Whitney Dr. , Lapeer , Michigan 48446

Home WOD 5-28-2021

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Friday 5-28-2021

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 Big Arm Circles (Forward/Backward)
:30 Handstand Hold Or :30 Plank Hold

The Protagonist Bodyweight

2 Sets
7 Min AMRAP
3-6-9-12…
Hand Release Push Ups
*100m Run after each set
-Rest 3 Min-

The Protagonist Minimal

2 Sets:
7:00 AMRAP
3-6-9-12…
Strict Handstand Push Ups
*100m Run after each set
-Rest 3 Min-

Accessory

3 Sets:
10 Bulgarian Split Squats (Each Side)
20 Deadbugs
5 Downward Dog to Upward Dog Transitions

Bonus Stretching

:30 Achilles Stretch (Each Leg)
1:00 Pigeon Stretch (Each Leg)


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