Down & Back

AT HOME FITNESS – Live coached WODs on Zoom at 530pm today. Check our Class Schedule for all upcoming times. Follow the link in our bio to join—->

Warm Up
.45s on 15 off
Flutter Kicks
Weighted Step Ups
Scap Push Ups

Lunge Jumps
Scissor Kicks
Box Jumps

Glute/Core work
3 Rounds
1 Minute Work:15s Rest
Weighted Glute bridges
SL Deadlifts- 30s each side
Side plank Raise with Leg Lift (30s Each Side)*

*ADV – Copenhagen Plank or Star Plank

Strict Pull Ups
Horizontal Rowing

30 Shoulder to Overhead 135|95
30 Front Rack Lunges 135|95
60 Sit-ups
30 Pull-ups
30 Box jumps 24|20

Rest 2 minutes & Complete in Reverse Order

Both WODs for time

At Home WOD Version
40 Shoulder to OH (20 each side)
30 Goblet Lunges
60 Sit-Ups
40 SA Bent-Over Rows
30 Box Jumps 24|20

Rest 2 Minutes & Complete in Reverse Order

Both WODs for time