“WEIGHT MOVER” WOD 9/29/20

WARM UP:
400 M. Run
10 Walking High Knee Holds 
10 Walking Flamingo’s 
10 Walking Lunges 
10 Inch Worms 
10 Side Lunges 
10 High Kicks 
Then:
Mobility 

WIN & FIT
LIFT:
3 Sets
8e Single Leg Glute-Bridges
8 Banded Good Mornings
8e Single Leg RDL
WOD:
“WEIGHT MOVER”
For Time:
100 Burpees 
100 Sit Ups 
1 Mile Run
*You may partition any way you wish.

AT HOME
LIFT:
3 Sets
8e Single Leg Glute-Bridges
8 Good Mornings
8e Single Leg RDL
WOD:
“WEIGHT MOVER”
For Time:
100 Burpees 
100 Sit Ups 
1 Mile Run
*You may partition any way you wish.