3/20 workout

Warmup/Moveprep #1

  • Jumping jacks/skip in place/bike/spin/row/run or mixture x 10 minutes

  • Samson stretch 60s r/l

  • Pigeon pose 60s r/l

  • Eccentric heel drops 10 r/l

  • Toe touches x 20

  • Inch worms + 1 pushup x 10

Warmup/Moveprep #2

  • Squat jumps x 10 x 3 sets

  • Lateral jumps x 30 reps (15 each direction)

  • Glute bridge x 10

WOD -

  • KB swing

    • Minute 1 - 5 KB swings

    • Minute 2 - 10 KB swings

    • Minute 3 - 15 KB swings

    • Minute 4 - 20 KB swings

    • Minute 5 - 25 KB swings

    • Minute 6 - 30 KB swings

  • Burpees

    • Minute 10 - 10 burpees

    • Minute 11 - 12 burpees

    • Minute 12 - 14 burpees

    • Minute 13 - 16 burpees

    • Minute 14 - 18 burpees

    • Minute 15 - 20 burpees

  • AMRAP

    • Minute 20:00-25:00 - 50 mountain climbers, 25 bent over rows, 30s OH hold

Cash

  • Chops - 3x10 (each side)