Hongtai Home Workout Day 10

New Face, New Workout! Get ready to be enchanted by a WOD that is going to set your legs on fire! Glutes Alert!
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PART A)
Warm-Up
3 Rounds:
200m Jog(慢跑) OR 1:00 High Knees(抬膝)
1:00 Plank(平板稱) OR 1:00 HS Hold(倒立稱)
15 Air Squats(自體深蹲)
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PART B)
Metcon
5 Rounds for Time:
400 Meter Run(400公尺-跑步)
OR 1:30 of High Knees(抬膝)
20 Push Ups(伏地挺身)
10 Cossack Squats(左右分腿蹲) (Each Side)
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PART C)
Body Armor
4 Rounds:
10 Bulgarian Split Squats(保加利亞分腿蹲) (Each Side)
20 Glute Bridges(橋式) (2s pause at the top頂端停2秒)
*10 DB Single Arm Bent Over Rows(單臂划船) (Each Side)
1:00 Wall Sit Hold(空氣椅子)
*If you don't have a DB, grab something from around the house.
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PART D)
Mobility
90 to 90 Lower Back Rotation
Dragon
Low Table Stretch