2020/11/20

General Warm-Up
Stretch Sequence 2
2 Rounds each leg
Perform all 3 stretches on one side and then move to the other side:
0:30 Lunge circles
0:30 Straighten front leg
0:30 Hands to outside

2 Rounds
10 Air squats
0:45 Plank hold
10 Walking lunges
0:45 Superman hold (on floor)

Metcon
B: Metcon (Time)
For time:
50 Dumbbell deadlifts
50 AbMat sit-ups
50 Box step-ups (24″/20″)
50 Single-arm dumbbell thrusters
*50lbs/35lbs

20:00 Time Cap

Cool Down / Mobility
2 Rounds
1:00 Plank pull through (any object)
15 PVC/broom pass-throughs
0:30/0:30 Samson stretch

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