Daily Workout WOD, March 17, 2020

2 mins/side Pigeon Pose
Then complete 2 sets of:
10/side Side Lying Hip Abduction (hold for 6 secs at the top)
8/side Banded Single Leg Deadlifts + Row
300/250m Row

Complete 3 sets of:
12/side DB RNT Reverse Lunges
Rest 30 secs
12/side Double DB Single Leg Deadlifts (rear foot on wall) down in 2 secs
Rest 30 secs
12/side Med Ball Deadbugs
Rest 90 secs

AMRAP x 20 mins:
5 Strict Pull Ups
10 Push Ups
25 DUs / 25 Singles
15 Air Squats

Optional Extra Work

Complete 3 sets of:
10 Prone Retractions (hold for 2 secs)
10 Prone External Rotations of 135 degrees (hold for 2 secs)
10 Banded Prone W to T
Rest 90 secs

AT HOME WOD

2 sets of Rotating TABATA:
Jumping Jacks
Squats
Push Ups
Plank Hold
(Work through 4 sets of the above exercises, 20 secs work, 10 secs rest, transition to next exercise)

Complete 3 sets of:
8/side Bulgarian Split Squats (T31X1)
8/side Single Leg Deadlifts (anchor foot on wall if needed)
8/side Weighted Deadbugs
8/side Bird Dogs

AQAP complete:
2 min Cumulative Hollow Hold
21 Burpees
21 Toes to Post (can use wall or couch or whatever you can to anchor your hands to)
42 Plank Shoulder Touches
15 Burpees
15 Toes to Post
30 Plank Shoulder Touches
9 Burpees
9 Toes to Post
18 Plank Shoulder Touches
2 min Cumulative Hollow Hold