Workout Of The Day

Strength:
4×8/8 Bulgarian Split Squats

5 Sets:
2:00 AMRAP:
75 Double Unders
Max Effort Push-Ups
Rest 1:00 between Sets

Home WOD

Warm-up:
5:00 Clock:
8 Alternating Lunge Elbow to the Floor
8 Air Squats
30 Alternating Flutter Kicks

Bodyweight Version:
2 Sets:
40-30-20-10
Alternating Leg V-Ups
Air Squats
Rest 2:00 between Sets
Time Cap each Set 8:00

Equipment Version:
2 Sets:
40-30-20-10
Alternating Leg V-Ups
20-15-10-5
Goblet Squats
Rest 2:00 between Sets

Accessory:
3 Rounds:
10/10 Bulgarian Split Squats
20 Glute Bridges (2 sec pause at the top)
1:00 Wall Sit Hold

Workout Of The Day

For Time:
50 Bent Over Rows (45/30)
400m Row
21 Thrusters (45/30)
800m Row
21 Thrusters
400m Row
50 Bent Over Rows
Time Cap: 22 Minutes

Home WOD

Warm-up:
3 Rounds:
1:00 Marching
20 Plate Hops
4 Inchworms

Bodyweight Version:
10 Minutes AMRAP:
2-4-6-8-10-12. . .
Burpees
10 Box Jumps or Tuck Jumps after each set of Burpees

Equipment Version:
10 Minutes AMRAP:
2-4-6-8-10-12. . .
Single Arm Dumbbell Devil Press
10 Box Jumps after each set of Devils Press

Accessory:
3 Rounds:
10 Single Arm Dumbbell High Pulls
10 Cat Cow
0:20 Arch Hold