WOW W/ Coach Richard

Wu

15-10-5

Goblet squat

Swings

Push up

Alt body weight lunges

Strength 6rds

4 deadlifts -heavy but slow and controlled  

 focused on form adding weight as you go

6 knees to chest or toes to bar

Pigeon stretch floor or box

15 min amrap

10 Swings

8 Calories

5 Pull ups

10 Wall balls

Tabata 4rds

Up w/twist

Superman’s

Flutter kicks

Plank

Upward and down ward dog and foam roll

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