Monday Night WOD
Warm Up: 2 rounds of 1 min each of:
Bird dogs, speed skaters, hamstring roll outs, get ups, jumping jacks or marching
WOD A: AMRAP 15
20 plate raise to press out
Home Gym modifications – find an odd object to use for movements i.e. sack of rice, filled pillow sack or heavy book.
Tabata x 5
A Tabata is 8 Rounds of :20 On + :10 off per movement. Total wod time 20 mins. Workout flow is one Tabata of each movement (5 total) i.e. 8 rounds of 20 seconds on/10 seconds off of plank up downs, then 8 rounds of right side plank. *I will call out time/use tabata songs to keep you on track on Zoom and in Open Gym if you want to follow that way.
Optional cardio finisher on tap = 6 minutes of 5 med ball get ups and 5 med ball burpees.
Cool Down: cobra pose, head nods/rotations/walking dog/dragon/pigeon/child’s pose with belly breathing.
Short week! 2020 soon we bid you adieu. Onward friends.