WODs

a) movement prep
2 rounds
40"on/10"off
mountain climbers
down dog & seal
hip crossover

b) strength (only zoom)
3 rounds
40"on/10"off
alt bird dog
arch hold
plank hold

c) conditioning
amrap 14min
20 sit ups
10 reverse snow angels
30 mountain climbers

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a) movement prep
2 rounds
30"on/10"off
samson stretch
down dog & seal

b) strength (only zoom)
"Durante Core"
5 rounds for time
10 hollow rocks
10 v-ups
10 tuck ups
10sec hollow hold
1min rest

b) for time
10 rounds
10 reverse burpees
10 jumping lunges

scaled lunges

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a) movement prep
2 rounds
30"on/10"off
jumping jacks
twisted cross
dynamic bridge

b) gymnastic/midline strength
4 sets
15sec push ups into 30sec bottom of push up hold
45sec rest
15sec chair dips into 30sec top of dip hold
45sec rest
15sec v-ups into 30sec hollow body hold
45sec rest
15sec reverse snow angels into 30sec arch hold
45sec rest

scaled kneeling push ups, tuck ups

c) conditioning
amrap 12min
5 inchworm
10 jumping squats
20 mountain climbers

a) movement prep
tabata
down ups
samson stretch

b) conditioning
10 rounds
10 burpees
40 step ups

a) movement prep
2 rounds
30"on/10"off
handwalk
dynamic bridge

b) strength (only zoom)
tabata
hollow hold
arch hold

c) conditioning
20-18-16-14-12-10 reps
hand release push ups
20-24-28-32-36-40 reps
sit ups

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a) movement prep
amrap 3min
5 down ups
5 sumo squat stretch

b) strength (only zoom)
2 rounds
30""on/15""off
side plank hold/side

c) conditioning
for time
300 reps
squats
burpees
*divide as needed

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