Thursday April 2nd

Warm-up: Tabata Speed Steps.

Mobility: Pancake Stretch – 1 minute over each leg, Ball on Pecs – 1 minute each Pec,  20 Dead Bugs. 

Part 1:

Tabata (20 sec work/10 sec rest x 8) Plank up/downs , Tabata Bird Dogs (w/band if you have one) and Tabata Plank Jacks.

Part 2: 

10,9,8,7,6,5,4,3,2,1 of Lunges (each leg), Pushups, Jumping Jacks, Situps, Rollups (1 or 2 feet)

Scale: Planks => On hands, Push-ups => Box/Bench/Chair, Rollups => Use hand if needed.

Notes: Good amount of volume but movements are a good variety, you should be able to keep moving pretty quickly though this WOD.

Alternate (On your own):

Part 1: Use a weight vest

Part 2: 10,9,8,7,6,5,4,3,2,1 of Front Rack Lunges (Empty bar), Pushups, Power Snatch (Empty bar), Sit-ups, Pistol Rollups (Alternate legs)

Cooldown: Roll Back – 1 min, Ball on Glutes – 1 min each side