2021/01/14
General Warm-Up
Warm-up
3:00 Row, bike, run, or jump rope at an easy pace
8/8 Spiderman lunges
10/10 Lateral lunges
Inchworm + push-ups (5, 4, 3, 2, 1 push-ups).
10/10 Windmills
10/10 Arm circles, (forward/backward).
10/10 Arm pretzels
10/10 Shoulder rolls (forward/backward).
10/10 Wrist circles
Metcon
Metcon (Time)
For time:
2 Rounds
25 Toes to bar
50 Burpees
75 Air squats
2 Rounds
25 Toes to bar
50 Burpees
75 Air squats
MINIMAL EQUIPMENT OPTIONS
The only movement needing modification is the toes to bar. Perform a lying leg raise + hip lift.
Cool Down / Mobility
Warm-up
4 Rounds NOT for time
10 Dumbbell skull crushers
0:30/0:30 Samson stretch or spiderman stretch
10 Dumbbell skull crushers
0:30/0:30 Samson stretch or spiderman stretch
MINIMAL EQUIPMENT OPTIONS
Perform a tiger bend push-up instead of a dumbbell skull crusher.
