2020/11/17 Workout of the Day
General Warm-Up
Warm-up
EMOM 9:00 MInute 1: Mountain climbers Minute 2: Glute bridge Minute 3: 0:25/0:25 Single arm high plank
Metcon
Metcon (Time)
4 Rounds for time 10 Dumbbell hang power snatch, right 15 Staggered stance single arm dumbbell rows, right 30 Double unders 10 Dumbbell hang power snatch, left 15 Staggered stance single arm dumbbell rows, left 30 Double unders *Dumbbell Load is 50lbs/35lbs Bodyweight Only 4 Rounds for time 15 Single arm plank to wall press 30 Double unders 15 Truck rows or pull-ups if a bar is available 30 Double unders Bag/Back Variation 4 Rounds 30 Bag swings 30 Double unders 30 Bag rows 30 Double unders
Accessory Work
Warm-up
100 Russian twists, unloaded or light load Stretch (~5:00) 2 Rounds 0:45 Wall press stretch 0:45/0:45 Standing calf stretch

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