03202020

19
Mar

03202020

Furor-19 Day 2 (Day 1 was officially Rest Day)

Warm-up
3 Rounds
20 Jumping Jacks
15 Air Squats
20 No Push-up Burpees

Strength
Push / Pull
14′ Alternating EMOM (alt. the movements every minute)
10 (per arm) Bent Over Rows w/ whatever you can find for weight
10 (per arm) Strict Press overhead w/ whatever you can find for weight

WOD
10-9-8-7-6-5-4-3-2-1 Reps
No Push-up Burpees
Hand Release Push-ups
Jumping Air Squats

Extra Core Work
100 Hollow Rocks
*20 sec Plank every time you break (on hands)

If you have equipment

Strength
Back Squat (based off of 90% of 3 RM)
7 reps @ 80%
6 reps @ 85%
5 reps @ 90%
5+ reps @ 95%

WOD
10-9-8-7-6-5-4-3-2-1 Reps
No Push-up Burpees
Handstand Push-ups
Thrusters (95/65#)