Sun June 7, 2020

Live on Zoom

Noon: https://zoom.us/j/283705262

Last noon Zoom today awwwwww!

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Warm up

OT 2 min x 3

10 high knees

5 Jumping Jacks

10 butt kickers

5 jump squats

10 Mountain Climbers

5 Speed Burpees

Mobility/Activation

3 per side: High tower + air plane + knee hug

3 per side: Samson lunge + low dragon + twist

10 cossack squats

10 scap push ups

10 shoulder taps

10 hand to opposite ankle

10 scap pull ups (or horizontal scap pulls)

WOD

25 min AMRAP

200m Run - should take aprx 1 min

5 Strict Pull ups (or ring rows)*

10 Push ups

15 Sit ups

20 Squats

If you don't have a pull up bar or pulling straps, sub in bent over rows with a barbell, dumbbell, or any heavy household object - water jug, small child, achievement award, etc :-)