Home WoD – 20210118

Warm-up
AMRAP 6
Perform as a Flow
– Reaching Lizard Twist into
– Childs Pose into
– Switch Stance Sprawl
switch sides after one round

Then
3 rds
– 8 Towel- Rows with 3 sec Hold
– 8 Staggered Hand- Position Push-Ups i/t

Strength
A: Push-ups (35% of beep test every 20 sec)
For example, if you got 20 reps on the test, do 7 unbroken Push-Ups every 20 seconds.

Round down if non-integer.
B: Plank Body Saw Push-Up (3 sets of 10)
Workout

Metcon (3 Rounds for reps)
3 rds
AMRAP 7
– 20 BP/KB/DB Swings (style depends on your equipment)
– 30 Rotary Warrior Lunge i/t
– 20 High Knees e/s

2 min rest

Extra Mobility Routine
Edit current item (url: https://youtu.be/OdcAIY1jLn4)
Full-Body Routine | Ganzkörper Routine