MONDAY 200427 at home


Two sets of:

60 second Run/Bike/Row
30 seconds of Downward Dog Stretch
30 seconds of Divebomber Push-Ups
30 seconds of Inchworms
30 seconds of Wall Slides with Arms
30 seconds of Squat Hold
30 seconds of Good Mornings/Waiter Bows
30 seconds rest

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. Perform this at 75-80% effort.

EMOM at Home

Start a running clock, perform the following…
Every minute, on the minute, for 16 minutes (4 sets) of:
Station 1: 10-15 Hand Release Push-Ups
Station 2: 10-15 Bearhug Backpack Squats
Station 3: 30 Seconds for Max Reps of Sumo Deadlift High Pulls (Use a Backpack or Duffle Bag)
Station 4: Rest

Scoring: Reps of Rows

2 Rounds for Time: Push, Squat, and Pull

When the running clock reaches 16:00, perform the following…

Two rounds for time of:
10 Hand Release Push-Ups
10 Bearhug Backpack Squats
10 Sumo Deadlift High Pulls
Time Cap = 6 Minutes

Scoring: Time to Complete

Core plus Rows

When the running clock reaches 20:00, perform the following:

Every minute, on the minute, for 8 minutes (2 sets) of:
Station 1: 30 seconds of Right Side Plank
Station 2: 30 seconds of Left Side Plank
Station 3: 30 seconds of Superman Hold
Station 4: 30 seconds of Bent-Over Rows (3 sec descend)

*Scoring is the number of rows.


Couch Stretch for 2 minutes each side
Downward Dog pose 2 minutes

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