APRIL WODS 5-7 (Patreon)

always warm up and cool down pls. 

5-10 m w/up 

10-15m c/d

Workout 5:

* 10-9-8-7-6-5-4-3-2-1 Deadlift with 200m run between each 

* 4x:

8 pull ups 

50m~ sled run/push 

20 pushups 

* 4x:

100 jump rope

20 ktbell front squat (med-heavy weight)

60 mountain climbers 

20 ktbell upright rows 

Workout 6:

2 mile run 

4x:

60 second plank 

10 pull ups 

50 bodyweight squats 

* 4x:

12 single arm rows w/dumbbell every third rep 3 second hold 

20 resistance band bicep curls 

* 4x:

12 single arm alternating flat bench dumbbells 

20 bench dips - every third dip 3 second hold (if able to have weight on legs, do it!)

Workout 7:

6-8x:

20 upright kettlebell rows 

20 jumping lunges 

50m sprint there and back 

10 burpees 

20 wide stance squats w/ktbell 

50m sprint there and back