At home, Ice Day WOD: Warm-up: 2 minutes of jumping rope or jumping jacks Tabatas: 8 rounds per exercise of :20 work with :10 rest (total of 4 minutes). Complete as many reps as possible during each set of 20 seconds. Set 1- Air squats Rest 1 minute Set 2- Push-ups Rest 1 minute more »
Warmup: ROM, dynamic stretches, hip openers, 10 inchworms, 20 lunges, 400m run WOD: 21-15-9 Deadlifts (50% of Max) Box Jumps Seated Press with bar Then 50 Hollow Rocks 50 Arch Rocks 25 GHD sit-ups Cooldown: Roll out and stretch.
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