Wednesday – November 18th, 2020

In Gym

Strength:

  • Plank Walks
  • Band work

Metcon 1:

  • AMRAP 10 minutes
  • – 3 T2B
  • – 6 Burpees
  • – 3 Pull-ups/Ring Rows
  • – 6 Devil Lunges

Rest/Clean

Metcon 2:

  • 2K Row
  • *10 Minute cap

At Home

Warm up:

  • 3 Rounds
  • 25 Jumping Jacks
  • 10 No Push-up Burpees
  • 1 Headstand or Tripod

Mobility:

  • Grab a DB/KB/or Can of food
  • 5 windmills each side
  • 10 rotates clockwise
  • 10 rotates counter clockwise
  • 5 Arm bars each side
  • :90 Couch Stretch each side

Metcon:

  • 80 Penguin Sit-ups
  • 80 Jump Squats
  • 80 Plank Jacks
  • 80 Shoulder Touches (Plank or Handstand)
  • *Partition as you like