2021/01/12

General Warm-Up
Warm-up
2 Rounds
1:30 Row, bike, run, or jump rope easy
10 PVC pass throughs
10 Beat swings
0:30 Bar hang, supinated grip
0:30 Squat with hand reaches

Conditioning
Metcon
Every 3:00 for 9:00 (3 sets)
3 Overhead squats
3 Weighted strict pull-ups

Dumbbells
Every 3:00 for 9:00 (3 sets)
7/7 Single arm dumbbell overheads squats
14/14 Single arm dumbbell rows

Bodyweight Only
2 Rounds NOT for time
5 Max height jumping air squat
5 PVC/broomstick overhead squat with a tempo of 0:10 lowering phase, a 0:10 pause in the bottom and a 0:10 ascent.

Metcon (Time)
For time
21 – 15 – 9
Overhead squat (115lbs/75lbs)
Pull-up

Minimal Equipment Options
5 Rounds for time
7 Single-arm dumbbell overhead squats, right
10 Staggered stance single-arm dumbbell rows, right
7 Single-arm dumbbell overhead squats, left
10 Staggered stance single-arm dumbbell rows, left

Bodyweight Only
50 PVC overhead squats
25 Truck rows or ring rows
30 PVC overhead squats
15 Truck rows or ring rows
10 PVC overhead squats
5 Truck rows or ring rows.

Cool Down / Mobility
Metcon
2 Rounds
0:45/0:45 IT band stretch
0:45/0:45 Lat roll

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