Koa Kid's Martial Arts Registration is August 17, 18 & 20, 2020 9AM-1:30PM & 5PM-6:30PM at Koa Kingdom 109 W Gentile

4.23
23rd Apr, 2020

4.23

Warm Up
3 Minutes cardio
3 Minutes Max 2 Squats 2 Lunges 2 Frankensteins
5 Minutes mobility

WOD

Workout is tempo based. Slow everything way down.

4 Rounds of 12 Reps.
4 count going down
2 count hold at the bottom
4 count going up
2 count hold at the top
That’s 1 rep.

Front Squats
Reverse Lunges (each leg)
Loaded Bridge Hip Thrusts
Loaded Step Ups
1 Minute Wall Sit

Burnout
10 100M sprints *Rest 30 seconds between sets