Monday Motivation:  One month till Spring! Before we know it the layers will be coming off and we’ll bask in the sun!

6pm 2.22.21

Warm Up:

  • 100 skips
  • 40 Hindu squats
  • 30 hamstring rollouts
  • 20 rocking push-up
  • 100 skips


5 rounds:

  • 10 pull-ups
  • 20 deadlifts
  • 30 see-saw floor press
  • 400 m run

WOD Notes:

Warm up deadlift in sets of 5.  Find moderate weight that allows you to complete 20 reps in 2-3 sets.  See-saw floor press weight = doable in 1-2 sets. Home gym: sub swings or weighted squats with pause for deadlift if only light weight available.  Odd object, tri-cep dips or banded rows as pull up subs, increase reps to 15.  No equipment option for floor press = plank up downs.  20 burpees or weighted get-up as home sub for run.

Ab Out:

2 rounds of 1 minute of each movement, no rest between.

Hollow body flutter kicks

Plank press backs

Tap Crunches

Cross body sit-ups

Cool Down: 

  • 20 bird-dogs
  • 20 hands and knee rocks
  • reaching pigeon
  • child’s pose with belly breathing
  • drink 4 oz water
  • high five