Monday March 23, 2020

March 23, 2020

 

HOME WOD:
30-40 sec wall sit weighted or not) 
20 Hip thrusts 
Then max jumping air squats in 40 sec
4 rds perform as a giant set and take 2 min break between sets 

30 crunches 
30 Russian twists 
30 reverse crunches 
2 rds not for time just move at a constant pace

Conditioning:

(go hard on this one, it’s short and spicy 🌶) 
8 medball cleans 
8 burpees over ball 
8 pistols / 8 weighted lunges 
8 burpees over ball 
3 rds 

All the workouts can be performed with no weights or with a kB, medball, dumbbell or a gallon of water or a backpack or anything you feel comfortable.

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