2020/11/21
General Warm-Up
Warm-up
2 Rounds
0:30 Mountain climbers, foot to the outside of hand
6 Bootstrappers
0:45 Glute bridge
12 Goblet squats
0:30/0:30 Spiderman stretch
0:30 Mountain climbers, foot to the outside of hand
6 Bootstrappers
0:45 Glute bridge
12 Goblet squats
0:30/0:30 Spiderman stretch
Strength
Metcon
Every 3:00 for 9:00 (3 sets)
10 Front squats
10 Front squats
Minimal Equipment Options
With Dumbbells
Every 3:00 for 9:00 (3 sets)
10 reps of a tempo dumbbell front squat
No dumbbells
5/5 Tempo pistols
Metcon
Metcon (Time)
For time
2 Rounds for time
20 Dumbbell push presses (50lbs/35lbs)
50 Kettlebell swings (53lbs/35lbs)
2 Rounds for time
20 Dumbbell push presses (50lbs/35lbs)
50 Kettlebell swings (53lbs/35lbs)
Minimal Equipment Options
Bag, backpack or other household object
2 Rounds for time
40 Bag/backpack push presses, shoulder to shoulder style
40 Bag/backpack swings
Bodyweight Only
2 Rounds for time
15 Pike push-ups
30 Handstand shoulder taps
45 Supermans on floor, 0:01 pause at the top
60 Mountain climbers
Cool Down / Mobility
Warm-up
2:00 max rep seated paddle with PVC or broomstick
