25
03 '20
“QUARANTINE DAY EIGHT”
Strength
Back squats
1-1-1-1-1-1-1 @90% of 1RM
Home wod
Warm up
25 jumping jacks
20 jumping jacks arms straight up
15 good morning
10 squats
5 inch worms
Primer
45 PVC thrusters
For time:
21-15-9
Burpees
Push ups
1min plank (arms extended)
Note: For the plank, arms extended just like the end of the push ups. Body must be in a straight line, no sag or pike. If you can’t hold it for 1min, break as needed and accumulate for 1min
BURN
For time:
400m walking lunges
Firebreathers
Weight vest on
Note: If you’re doing this inside, do 400 static lunges
Coach note: Ouchy!!!
Maintenance/Mobility
ROMWOD
