**Monday - April 6th**

Warm up:

2 rounds :20/:10

Air squat

Push-up to DW dog

Good morning

Sliding Cossack Squat

Upright row into 90/90

Pre Wod Stretching:

2 minute each:

Fingertip to shoulder blade (1 min per side)

Deep squat hold (relaxed)

4 way wrist stretch

WOD:

5 rounds for time:

30 power clean (15R/15L) or 20 if using a barbell

20 front squat

*Rest 1 minute between rounds

**Tuesday - April 7th**

Warm up:

3 rounds :30 each movement

Jumping jack

Bear crawl

Lunge and twist

Good morning (banded,DB, light BB)

Plank saw

WOD:

For time:

200 single under (sub 90 seconds or so of double unders if you desire)

100 deadlift (50L/50R)

75 bent over row

50 burpee

75 step up (with load)

100 situp

200 single under

Post WOD mobility:

2 minute calf roll/ smash

2 minute tricep roll/ smash

2 minute lat roll/ smash

**Wednesday - April 8th**

Warm up:

20 Lateral hop

10 Pike pushup

10 Hippity hoppity (Out and ups)

5 Wall climb

WOD:

20 minute alternating OTM:

10-20 push press (half L/ half R)

10-20 down up jump and tuck

Post WOD:

5 superset rounds:

10 bicep curl

5 I, T, Y

*rest as needed between rounds

**Thursday - April 9th**

2 rounds :40

Single leg jump rope/ single leg lateral hops (:20 per side)

Inchworm push-ups

Samson stretch (:20 per side

High plank shoulder taps

Spiderman reach and twist (:20 per side)

Swings

Strength:

4 rounds every 3 minutes:

30 seconds seated leg lift over

30 second shoulder tap/ handstand walk/ handstand hold

WOD:

3 rounds for time:

800m run (use https://onthegomap.com/#/create or mapmyrun)

1 minute rest

400m run

2 minute rest

200m sprint

3 minute rest

**Friday - April 10th**

Support Your Local Box WOD

**Saturday - April 11th**

Warm up:

2 minute jog (1 minute out, one back)

WOD:

20 minute AMRAP:

7 v-up/ lemon squeeze

8 hand release pushup

9 air squat