Monday – January 11th, 2021

In Gym

Strength/Skill/Prep 1:

  • Burpee Build

Strength/Skill/Prep 2:

  • EMOM for 9 minutes
  • 5 Front Squats
  • Add weight after your 3rd and 6th round

Metcon:

  • Max Reps in 9 Minutes
  • Ascending by 1’s
  • Box Jumps 24”/20
  • KB Swings 70/53 (Russian)

At Home

Warm up:

  • Alternating Tabata
  • Jumping Jacks
  • Mtn Climbers

Mobility:

  • 1:00 Dragon stretch each side
  • 1:00 Calf stretch each side

Strength/Skill/Prep:

  • Burpee Build

Metcon:

  • AMRAP 12 minutes
  • 10 Box Jumps
  • 10 Sit-ups