Wednesday 4.1.20

50-40-30-20-10

Push-ups

Sit-ups

DB/Odd Object Row (25-20-15-10-5 Strict Pull-up if available)

1 min plank after each round

3 rounds

:30 Sec Mountain Climbers

:15 Sec Arm Circles forward

:15 sec Arm Circles backward

:30 Inchworm to Spiderman Lunge each leg)

:30 Alternating Scorpion Stretch

Movement Specific Warm Up:

Push Up

5 Elevated Box/Table Push Ups

5 Knee Push Ups

5 Full Push Ups

5 WOD Push Ups

Sit-ups

5 Slow controlled Sit- ups

5 Faster pace Sit- ups

DB/Odd Object Row

5 Scap Retractions w/Dumbbell or Odd Object or on Pull up bar

5 Tempo Rows (3 sec up,3 sec hold, 3 sec dow) or 3 Strict Pull- ups

5 Full Rows or 5 Pull-ups

Plank

:20 sec High Plank Hold w/alternating Shoulder Taps

:20 sec Low Plank Hold on forearms

:20 sec High Plank

5 Push-ups

5 Sit-ups

5 Dumbbell/Odd Object Rows

:20 sec Plank Hold (High or Low)

Reps- 40-30-20-10-5, 25-20-15-10-5

Push-ups – reps,elevated to a box, from knees, floor press, overhead press

Sit-ups- reps, hollow rock, hollow hold in seconds (   ), standing high knee raises

Plank- :45 sec or :30 sec, Hollow hold, Tuck Hold, Bird Dog

Break up push ups and rows into manageable sets and keep moving on sit ups. Take a quick break from plank hold if you need to.

If you had a pet Tiger, what would you name it?