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SATURYAY QUARANTINAY ZOOMAY! 4/18/20

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Warm-up

2 min AMRAP 10 jumping jacks 10 pausing air squats 3x inchworm walk-out > push-up > spidermans > down dog > walk back

WOD 1

Murph Prep!

10min AMRAP

200m Run (Mod: 200m row, 600m or 60 sec Bike)

5 Pull ups/BB/Table Inverted rows/KB swings/Pendlay row (table inverted row:https://www.youtube.com/watch?v=jjSaYXeKiNk)

10 Push-ups (Mod: something under chest or on knees)

15 Air squats

-Rest 2min-

WOD 2

10min AMRAP of:

5/side Plank DB Row

10/side DB SA Floor Press (20 BB press)

15 Squat jumps (Mod: 15 1 and 1/2 air squats – https://www.youtube.com/watch?v=dxjxIf_-miA)

200m (Mod: 200m row, 600m or 60 sec Bike)

Post WOD cool down stretch

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