Home Workout

Warm-up: Tabata 20/10
20 sec Spiderman hold (10 each leg)
10 sec rest
20 sec jumping jacks
10 sec rest
20 sec cross carry hold right (with db or object)
10 sec rest
20 sec cross carry hold left (with db or object)
Cross carry is a static hold to work on shoulder stability

Strength: Z Press (6 Sets of 10)
6x E2MOM of 10 “Z Press” (aka Seated Floor Press) with heavy object, barbell or 2x’s DB

WOD: 20 min AMRAP
20 lateral bar/object hops
5 Left arm OHS w/DB x1 or heavy object
10 front rack reverse lunges w/DB x1 heavy object
5 Right arm OHS w/DB x1 or heavy object
10 back rack forward lunges w/DB x1 or heavy object
20 lateral bar/object hops