Warm up:

3 rounds

5 up & down

5 push up

10 hollow rock



WOD:

Hero Friday:

Zachary Tellier

For Time:

10 Burpees
10 Burpees

25 Push-Ups
10 Burpees

25 Push-Ups

50 Lunges
10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups
10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups

150 Air Squats


For beginners:
10 Burpees
10 Burpees
15 Push-Ups
10 Burpees

15 Push-Ups

20 Lunges
10 Burpees

15 Push-Ups

20 Lunges

25 Sit-Ups
10 Burpees

15 Push-Ups

20 Lunges

25 Sit-Ups

30 Air Squats

HOX! First round is 10 burpees, second round is 10 burpees + 25 push-ups, etc.


Cool down:

Easy walking or jogging for 10-15min
Foam rolling and stretching, focus on used muscle groups.
3min relaxing lying on your back. Focus on breathing.