2021/02/04
General Warm-Up
Warm-up
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
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
Strength
Metcon (Weight)
Every 3:00 for 15:00 (5 sets)
5 Hang power cleans + 3 push press
5 Hang power cleans + 3 push press
Minimal Equipment Options
Dumbbell Option
Every 3:00 for 15:00 (5 sets)
10 Hang power cleans
5 Push press
Bodyweight Only
Every 3:00 for 15:00 (5 sets
3 Kneeling jump ups
0:30-1:00 Handstand hold
Metcon
Metcon (Time)
For time
50 Burpees
50 No Push-up burpees
50 Burpees
50 No Push-up burpees
Cool Down / Mobility
Warm-up
100 Toe touch crunches
