WOD -Tuesday April 21st -Strength

Strength is the focus for today.

Complete a short dynamic warmup (5min) to get ready for the workout.

The classic four-pack of body weight exercises.  Complete all of one exercise before moving on to the next.  We will do four sets of each exercise with 2 min rest in between.

Squats
-4 sets of 10-15
-Slowly squat down counting a full three seconds on the way down.  Pause for 1 second at the bottom of the squat and then rise back to full stand taking 2 full seconds. (3-1-2 timing)
-Keep a strong neutral spine and make sure your knees are tracking to your toes

Push Ups
-4 sets of as many reps as possible
-ideally your target is between 10-20
-modify to knees if necessary
-if crushing more than 20 in a set put your feet up on a couch or chair to increase the challenge
-if more of a challenge is necessary, do the 3-1-2 technique as in the squats

Rows
-4 sets of 10-15
-Use the bedsheet hack for a home row station Bedsheet in Doorframe rows

Hollow Holds
-4 sets of as long as you can hold it :)