32520

QWOD//

Warm-Up

foam roller free time, group stretch on Zoom, or on your own.

15 burpee air squat. Leg swings. Arm swings. :30 squat hold. 25 air squats, starting slow and speeding up

Teens//

Warm Up

10 Medicine Ball Dead Lift

10 Med Ball hang Squat Clean

10 Med Ball Squat Clean from the floor

10 Burpees

10 Lunges

10 Hug Lunges

WOD//

For Time

60 Hug Lunges

100 Lunges

Every minute, including the first one, do 4 burpees before you starte lunging again!

Kids//

20 Tuck Jumps. Run around the outside of the house twice. 10 perfect push ups

WOD//

4:00 10 Ball Slams 5 hug squats

Game// Time how long you can hold a plank without putting your knees on the floor. Try as many times as you want. Write down your score somewhere!