200413 - Motivation Monday

ONLINE INTERACTIVE ZOOM CLASSES!
(Password = 80524)

7AM -  https://zoom.us/j/890095069?pwd=MEFoalJ0aHcvN05EcHhDdUtaWTVrdz09

9AM - https://zoom.us/j/428850569?pwd=S3NpcjdaQ0Vhc05zVGJLYVRLbUlldz09

12PM - https://zoom.us/j/929097187?pwd=M2hJS3ZKd096OWFnVzhrb05BL29Odz09

5:30PM - https://zoom.us/j/206483980?pwd=UEVkbVNQV1J4NCtRL3NGOFZyQVhYZz09

QOTD - Best hike you’ve done? (or want to do?)

WARM UP - 3 Rounds
:30 of “Cardio”
6 Pillow Hand Offs
6 V-Hold Straight Arm Rotations
12 Pillow Scissors Kicks

MOBILIZE - Door Jam Stretch
(or if you have a tennis/lacrosse ball, do snow angels)

SKILL (CORE WORK) - 3 Rounds
:45 Work then :15 Rest
Flutter Kicks
Wall 3 Point Dead Bugs
Ball/Towel Curl Ups (OR Crouching Dragons)

COACH PREP - Review standards!

WOD - IF you’re wanting to vest MURPH, this is a good WOD to vest!
“Black Jack”
For Time - (16 minute cap)
20 - 19 - 18 - 17 … 3 - 2 - 1
Push Ups
1 - 2 - 3 … 17 - 18 - 19 - 20
Ab Mat Sit Ups

(So the first round is 20 push ups and 1 sit up
Second round is 19 push ups and 2 sit ups
third round is 18 push ups and 3 sit ups…)