April 14 2021

Warm up:

3x

200m

10 Knee Hug Lunge with Twist

10 SA DB Upright Rows

20 plate Step ups

20 Bird Dogs

WOD

Gym Crew

30 Min Alternating Stations E3Min

Station A - 20 Suitcase Lunges (10 each arm) +20/15 Bike or Row Calories

Station B - 20 GHD Sit Ups/Feet Anchored Weighted Sit Ups + 200M Run

L3 - 70/50

L2 - 50/35, 18/15 Cals, 15 GHD Sit Ups

L1 - BW Lunges, 15/12 Cals, 20 Abmat Sit Ups, 100M run

AT HOME CREW

30 Min Alternating Stations E3Min

Station A - 20 Lunges (Wear BackPack if want) + 200M Run

Station B - 20 Sit Ups or VUps + 200M Run