Thursday – January 14th, 2021

In Gym:

Strength/Skill/Prep:

  • Burpee Build

Metcon 1:

  • Bike 40/30 Calories for time
  • *Run Multiple heats as needed

Metcon 2:

  • 3 – 6 Minute Rounds
  • 2 minute Rest Between
  • 30 Ab-mat Sit-ups
  • 20 D-Ball Cleans 50/30
  • 10 PU – Shoot Through – Dip – Shoot Back
  • Max Calories Row

At Home

  • Warm up:
  • Burpee Build

Mobily:

  • 2:00 Couch Stretch Left
  • 2:00 Couch Stretch Right
  • 2:00 Doorway Bottom of Squat (use it to hold “Great” position

Metcon:

  • 3 – 6 Minute Rounds
  • 2 minute Rest Between
  • 30 Ab-mat Sit-ups
  • 20 Odd Object Cleans
  • 10 PU – Shoot Through – Dip – Shoot Back
  • (Use Chairs or Ottomans etc. for this
  • Max Jump Squats