Monday 4/13


2-3 Minute AMRAP
10 Jumping Jacks
5 Downdog – UpDogs
3 Plank Knee to Elbows

2-3 Minute AMRAP
10 Squat + Stretch
5 Knuckles to Toes + Leg Lowers
3 Burpees

2-3 Minute AMRAP
10 Alternating Super People
5 Plank Step-Throughs
3 Jump Squats


4 Rounds for FORM:

Plank to Reverse Plank x2
Hollow to Super Person Hold x5

Aim for 3 second pause in each position!
Core and shoulder stability are top priorities.


For Time:

100 Alternating Plank Kickback to Dumbbell Snatch
(50 per arm)

“Couch to 5K” – Week 4, Day 1

All: 2 Mile Time Trial

IF WEATHER does not permit, complete Day 2 for this week:
Beg: 4 x 800m – 2 min Rest between intervals
Adv: 5-6 x 800m – 2 min Rest between intervals

If you switch the run days, hang onto your results. You’ll be able to enter Day 2 results into SugarWOD on Wednesday!

5K Time Trial is at the END of NEXT week!

30-Day Push-Up Challenge

Day 10:

16 Reps
10 Reps
5 Reps

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