2021/01/05
General Warm-Up
Warm-up
4 Rounds
0:20 Jumping jack
0:10 Rest
0:20 Mountain climbers
0:10 Rest
0:20 Jumping jack
0:10 Rest
0:20 Mountain climbers
0:10 Rest
Warm-up
2 Rounds
15 Hollow rocks
10/10 Dynamic calf stretch
Band Glute Activation
10/10 Knees out steps (right leg lead)
10/10 Knees out steps (left leg lead)
10/10 Knees out lateral steps
15 Hollow rocks
10/10 Dynamic calf stretch
Band Glute Activation
10/10 Knees out steps (right leg lead)
10/10 Knees out steps (left leg lead)
10/10 Knees out lateral steps
Metcon
Metcon (AMRAP – Rounds and Reps)
20:00 AMRAP
200m Run
25 Deadlifts (135lbs/95lbs)
10 Box jumps (30"/24")
200m Run
25 Deadlifts (135lbs/95lbs)
10 Box jumps (30"/24")
Dumbbells
20:00 AMRAP
200m Run
25 Dumbbell deadlifts (50lbs/35lbs)
10 Box jumps
Bodyweight Only
20:00 AMRAP
200m Run
15/15 Single leg glute bridge
10 Tuck jump
Cool Down / Mobility
Warm-up
3 Rounds
25 Band seated leg curls (video: hamstring activation)
0:30/0:30 Supine banded hamstring stretch
25 Band seated leg curls (video: hamstring activation)
0:30/0:30 Supine banded hamstring stretch
