Monday 04/20/2020 Zoom WOD #11

Warm up:

2 rounds:

:20 sec bird dogs

:20 sec dead bugs

:20 sec plank

Then...

2 rounds:

:20 sec alternating single leg RDL

:20 sec cossack squat

:20 sec back step lunge and trunk twist

Then...

EMOM 5

:30 sec of burpees

:30 sec rest

WOD

AMRAP 15

2 Ground to over head (use weight, or an odd object)

2 thrusters (use weight, or an odd object)

15 lateral line hops (or double unders/ jump rope if you have a rope and space!)

4 ground to overhead (use weight, or an odd object)

4 thrusters (use weight, or an odd object)

15 lateral line hops

6 “

6 ”

15 lateral line hops

... and so on until the 15 minute mark!

5 min of cool down flexibility!