#iomiallenoacasaday72

WOD AT HOME:

MOBILITY

Pigeon Pose on Box: 2 Minutes Each Side Video

GENERAL WARM-UP FOR ALL

EMOM 12:

Minute 1: 15/12 Calorie Row
Minute 2: 10 Cossack Squats (Alternating)
Minute 3: 20 Step Back Lunges
Minute 4: 10 Active Divebombers Video

EQUIPEMENT

WOD A) “Gone In 60 Seconds”

3 Rounds:
40 Single Dumbbell Step-Back Lunges
30 Single Dumbbell Alternating Power Snatches
20 Burpees

*On the Minute: 20 Double Unders

WOD B) BODY ARMOR

For Time:
50 “Child Makers”

1 “Child Maker”:
1 Push-up
1 Dumbbell Row (Left)
1 Dumbbell Row (Right)
1 Dumbbell Deadlift

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