2021/01/06

General Warm-Up
Warm-up
3:00 Row, bike, run, or jump rope at an easy pace

8/8 Spiderman lunges
10/10 Lateral lunges
Inchworm + push-ups (5, 4, 3, 2, 1 push-ups).
10/10 Windmills
10/10 Arm circles, (forward/backward).
10/10 Arm pretzels
10/10 Shoulder rolls (forward/backward).
10/10 Wrist circles

Metcon
Metcon (AMRAP – Rounds and Reps)
20:00 AMRAP
200 Single unders
20 Burpees

Accessory Work
Warm-up
4 Rounds NOT for time:
6 Bent-over dumbbell rows or bent over dumbbell rows against bands
1:00 Rest

3 Rounds NOT for time:
10/10 Single arm banded low row
10/10 Hammer curls (medium)

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