865 Whitney Dr. , Lapeer , Michigan 48446

Home WOD 6-11-2021

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Friday 6-11-2021

Warm Up

2 Sets:
20 Jumping Jacks/Single Unders
20 Alternating RDLs (Total)
20 Jumping Jacks/Single Unders
20 Plank Jacks
20 Jumping Jacks/Single Unders
10 Hand Release Push Ups
Rest :30 B/T Sets

Assassin Bodyweight

EMOM x 20 Minutes:
Min 1: 20 Glute Bridges
Min 2: 50 Line Hops/Jumping Jacks
Min 3: Max Reps Mountain Climbers
Min 4: Rest

Assassin Minimal

EMOM x 20 Minutes:
Min 1: 20 Double Dumbbell Deadlifts (50s/35s)
Min 2: 50 Double Unders
Min 3: Max Reps Double Dumbbell Shoulder to Overhead (50s/35s)
Min 4: Rest

Accessory "Ab Burner"

AMRAP 5:00
10 Sit Ups
20 Russian Twists
40 Flutter Kicks

Bonus Stretching

2:00 Pigeon Stretch (Each Side)


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