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WOD AT HOME:

MOBILITY

Pigeon Pose on Box: 2 Minutes Each Side Video

3-Way Shoulder Stretch: 1-2 Minutes Each Side Video

GENERAL WARM-UP FOR ALL

400 Meter Jog
3 Rounds:
10 Samson Stretch (5 per side) Video
15 Glute Bridges
15 Second Handstand Hold – 15 Shoulder Taps – 15 Second Handstand Hold
10 Good Mornings

WARMUP PRE-WOD

7 Minutes For Quality

Performed with Light Dumbbell
100 Meter Run
10 Single Dumbbell Rows (Each Side) Video
10 Single Dumbbell Strict Press (Each Side)
10 Single Dumbbell Deadlifts (Each Side) Video

NO EQUIPEMENT

WOD A) “Cinnamon Swirl”

AMRAP 20 Min:
200 Meter Run
5 Dumbbell Rows
10 Double Dumbbell Push Presses
15 Double Dumbbell Deadlifts

EQUIPEMENT

WOD A) “Cinnamon Swirl”

AMRAP 20 Min:
200 Meter Run
5 Strict Pull-ups
10 Double Dumbbell Push Presses
15 Double Dumbbell Deadlifts

WOD B) BODY ARMOR

Accumulate 3 Minutes in a Weighted Hollow Hold

Every Break: 30 Second Arch Hold

Weighted Hollow Hold: Video
Arch Hold: Video

MODIFICATIONS

STRICT PULL-UPS

Double Dumbbell Rows
Single Dumbbell Row (7 Each Side) Video
Odd Object Rows (2x Reps) Video

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