200420 - 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 - Wake up routine?

WARM UP - Run 100m
10 Strict Press (hold 30 seconds overhead)
10 Squats (hold 30 seconds at the bottom)
10 Bent Over Row (hold 30 seconds at the top)
10 Wall March (hold 30 seconds in seated position)
10 Front Raises (hold 30 seconds outstretched)
Run 100m

MOBILIZE - Cossack Squats
Roll Out Shoulders (or if no roller… Over Edge Back Stretch)

COACH PREP - Map out 50m turn around point
3 Strict Press/Push Press/Push Jerk (on each side)
9 Squats

WOD - (20 minute cap)
4 Rounds - FOR TIME
100m Run
10 Right Side Single Arm Shoulder to Overhead
20 Squats
10 Left Side Single Arm Shoulder to Overhead
100m Run
{REST 1 minute}