2021/01/08

General Warm-Up
Warm-up
Jump Rope Warm-up
0:20 Single unders.
0:20 Single leg single unders.
0:20 Side to sides.
0:20 Forward and backs.
0:20 In and outs.
0:20 Double unders.
0:20 Triple unders.
*0:05-0:10 Rest between movements
Warm-up
2 Rounds
25 Banded good mornings
25 Banded pull aparts
0:30/0:30 Samson stretch

Metcon
Metcon (Time)
For time
21 Power cleans (135lbs/95lbs)
42 Push-ups
100 Double unders
15 Power cleans (135lbs/95lbs)
30 Push-ups
100 Double unders
9 Power cleans (135lbs/95lbs)
18 Push-ups
100 Double unders

Dumbbell Option
For time
21 Dumbbell power cleans
42 Push-ups
100 Double unders
15 Dumbbell power cleans
30 Push-ups
100 Double unders
9 Dumbbell power cleans
18 Push-ups
100 Double unders
*Use a load that is moderate, reps should be completed in consistent singles with some touch and go sets. (50lbs/35lbs)

Bodyweight Only
For time
15 Kneeling jump ups
42 Push-ups
100 Double unders
12 Kneeling jump ups
30 Push-ups
100 Double unders
9 Kneeling jump ups
18 Push-ups
100 Double unders

Core Work
Warm-up
3 Rounds
0:45 Deadbugs
0:30 Superman hold
Warm-up
1:30/1:30 Lower leg barbell smash
1:30 Foam roll T-spine

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