Monday – April 19th, 2021

In Gym

Strength:

  • EMOM for 9 Minutes
  • 3 Push Press
  • Add weight twice
  • No Racks

Metcon:

  • 20 Rounds
  • 150m Row/Ski or 4/3 Calorie Bike
  • 3 Burpees
  • *24 Minute Cap

At Home

Warm-up:

  • Play the song “Roxanne” every time they say Roxanne do a burpee

Mobility:

  • 10 Slow Glute Bridges
  • 10 Low Lunge elbow down then reach to sky
  • 10 Arm Circles each direction

Metcon:

  • AMRAP 12 Minutes
  • 3 (complexes as below)
  • Lunge Left + Lunge R + Double Push up Burpee
  • 6 Jump Squats
  • 9 Jumping Jacks