Tuesday – January 5th, 2020

In Gym

Strength/Skill/Prep:

  • Burpee Build

Metcon:

AMRAP 22 Minutes

  • 50 Calories of Choice
  • 40 Ab-Mat Sit-ups
  • 30 HR Push-ups
  • 20 Full Cleans 135/95
  • (SRX 10 Bar Muscle Ups)

At Home

Warm Up:

  • Either – Burpee Build or 3 Rounds 5 burpees, 5 Leg Swings each side 5 Pendulums each side.

Mobility:

  • 1:00 Straddle Stretch Middle
  • 1:00 Straddle Stretch Left
  • 1:00 Straddle Stretch Right

Metcon:

  • 3 – 5 Minute Rounds
  • Hold a Plank for as long as possible
  • with the remainder of the 5 minutes
  • AMRAP
  • 8 Lunges (L=1, R=2)
  • 8 Odd Object Shoulder to Overhead
  • 8 Skier Hops