Quarantine 20.3
Warm up:
2 minute Achilles plank
4 minute running clock warmup, switch every 15 seconds:
Jump jacks
Toe touches
Side lunges
Mountain climbers
Mobility prep:
10 steps each:
Samson stretch
Ostrich walk
Inch worm
20 boot strappers
Speed/conditioning:
Tabata
8 rounds, 20 seconds of work, 10 seconds of rest
15ft shuttle run
Rest 1 minute
Repeat
WOD:
Perform 5 three minute AMRAPs, with one minute of rest between:
4 tuck jumps
8 pistols
16 Russian twists, odd object
Post rounds to behind the whiteboard.
Coaching notes:
Tuck the knee high and hard, focus on quality
Scale pistols to lowest object possible
Pick any odd object with a little bit of weight, think 20lb cap