2020/11/22 Workout of the Day


General Warm-Up
3:00 Bike, row, run, or jump rope easy

25 Jumping jacks
25 Front jumping jacks
10/10 Spiderman lunges
10/10 Lateral lunges
Inchworm + push-ups (5, 4, 3, 2, 1 push-ups).
10/10 Speedskaters
10/10 Arm circles, forward/backward.
10 Arm pretzels
10/10 Shoulder rolls, forward/backward.
0:30/0:30 Lateral neck stretch
0:30/0:30 Posterior neck stretch
10/10 Wrist circles

Metcon (Time)
5 Rounds for time
15 Pull-ups
20cal/15cal Air bike

At-home/Minimal Equipment Modifications
*If no pull-up bar is available, potential options include dumbbell rows, barbell rows, ring row/TRX row, or truck/table rows. If none of those options are available, perform backpack/bag rows for approximately 30 reps based on the load of the bag.

Air bike
*Options include:
20cal/15cal Row
2:00 Bike outside
25 Stick jumps (18″/16″)
30 Box step-ups (20″/18″)

Accessory Work
50 Barbell bicep curls, empty bar
50 Hollow rocks
75 Barbell bent over rows, empty bar
50 Hollow rocks

Minimal Equipment Options
*Use any available object that is light: dumbbells, kettlebells, filled bag, etc.

Cool Down / Mobility
2 Rounds
0:45 Kneeling forearm stretch
0:45/0:45 Single arm wall lat stretch