HOME WOD, May 1st

Warm-Up
10 Down + Backs (10ft)
10 Forward or Reverse Lunges
10 Arm Circles (5 Forward / 5 Reverse)
10 Toe Touches
10 Bear Hugs
10 Lateral Lunges
10 Banded Pull Aparts
10 Hip Circles (5 Right / 5 Left)
10 Squats
10 Alt. Overhead Arm Raises (Back Against Wall)
Stretch:
10 Iron Cross
10 Scorpions
10 Thread the Needle (5 Right / 5 Left)
Standing Calf Stretch (30 Sec Right / 30 Sec Left)

Runner’s Lunge Stretch (30 Sec Right / 30 Sec Left)
https://www.youtube.com/watch?v=rHHzHSmjLng
Strength Work
Five Sets Every 3 minutes
Bench Press/Floor Press x 10 reps Unbroken
DB Split Squats x 10 (5 Right / 5 Left)
Standing Calf Raises x 10 (Off a plate or the floor)
(The clock will start. Athletes will complete 10 unbroken reps of Bench Press or Floor Press, then will complete 10 Split Squats (5 on the Right and 5 on the Left), and finish with 10 Standing Calf Raises. Athletes have the remaining time in that 3 minutes to rest and then will repeat for a total of 5 sets)
https://www.youtube.com/watch?v=Rw48pWMs76o (Barbell Floor Press)
https://www.youtube.com/watch?v=aM1TYdZaXMk (Barbell Floor Press)
https://www.youtube.com/watch?v=lNdi7VEf2Ew (DB Floor Press)
https://www.youtube.com/watch?v=KvloZ_0wi_4 (DB Split Squat)
https://www.youtube.com/watch?v=wxwY7GXxL4k (Standing Calf Raise)
WOD
200501
20 MIN AMRAP (As Many Reps As Possible):
30 SEC OF WORK / 30 SEC OF REST

21-18-15-12-9-6-3
Plate GTOH
Up Downs
Box Step-ups
(Score = Total Reps)

WOD DETAILS
*Athletes only get to chip away at the workout for 30 seconds and then have to rest for 30 seconds. This goes on for 20 minutes.
*If you complete the workout before the 20 minutes, go back in reverse starting at 3 until the 20 minute time cap hits.
*Athletes will do 21 reps of each movement, 18 reps of each movement, 15 reps of each movement, and so on.
*Athletes can modify movements if needed
*Athletes can use a barbell, DB, or KB for the GTOH if they do not have a plate
Extra
Cool Down/Accessory Work:
4 Rounds:
2 Min Running Clock
1 Min Plank (On Your Hands)
Max Sit-ups in Remaining Time
(30 SEC REST, THEN REPEAT)