Virtual Classes on IGTV 9am & 630pm on DTSCMIA!
Warm Up
3 rounds
12 Plank Push ups
12 Inchworms
12 Plank Hip Toe Taps
Skill/Core
Pushups ( 3 sec down, 3 sec pause, 3 sec up)
4 sets of 10 Scale up will be weighted push ups
Then 2 sets of 20 push ups as fast as possible.
WOD
10 min AMRAP
8 Sphinx Pushups
16 low plank side knee to elbows
2 min rest
10 dive bomber push ups
20 mountain climbers to outside your elbow
Leave A Comment