MON 2/5/18 -Lurong #4 – WOD

Warm Up
10 Calorie Row/Bike/or 3 laps
Shuffle down and back
10 Hollow Rocks
10 Push ups
10 Walking lunge steps
10 Calorie Row/Bike/or 3 laps
Trunk twist
10 Pull ups
10 Leg swings
Crabwalk
10 Calorie Row/Bike/or 3 laps
PVC 5 Front squats
PVC 5 Back rack presses
PVC 10 Supermans
PVC 5 Overhead squats
PVC 5 Sotts presses

-THEN-
20 sec. handstand or wall step up hold for 3 rounds
-THEN-
Banded overhead (2 min.each side)
-THEN-
Empty Bar
5 Front Squats or overhead squats
5 Toes to bar/lying/or wall sit ups
** 3 rounds adding weight to working weight