MON 3/30/26 WOD

Warm Up - 10 alternating Spiderman stretches - 10 leg swings/leg (across the body) - 10 leg swings/leg (forward and backward) - :30 jumping jacks - 10 single-leg toe touches/leg - 20 alternating reverse lunges - :30 mountain climbers - 10 unweighted good mornings - 20 walking lunges - :30 up-downs - 2 sets:  5 plank to downward dog - 10 banded pull-aparts - 5 push-ups + look right and look left - 10 banded pass-throughs – Air squat:  5 hip initiations – 5 ¼ squats – 5 pause (bottom) squats – 5 speed squats (full range of motion) – Pushups:  :10 top of plank - :10 bottom of pushups (off the floor) – 5 push up pause (at top) – 5 speed pushups (full range of motion) -

WOD – Tabata These
Tabata air squats x 8 rounds
Tabata push-ups x 8 rounds
Tabata AbMat sit-ups x 8 rounds
Tabata walking lunges x 8 rounds
– Each Tabata is 8 rounds of each movement before moving to the next movement.

For total reps

Accessary:  Accumulate:  30 alternating rings arm extensions to the side - 30 alternating rings arm extensions, overhead

Post WOD - :30 foam roll quad/leg - 1:00 sit and reach - :30 pec stretch/side