2021/01/16

General Warm-Up
Warm-up
2 Rounds
10cal Row or bike
15 PVC pass-throughs
30 Jumping jacks
0:45 Squat with hand reaches

Metcon
Metcon (Time)
For time:
5 Rounds
5/5 Turkish get-ups (50lbs/35lbs)
10 Box jumps (36"/30")
15cal/12cal Row or air bike

MINIMAL EQUIPMENT OPTIONS
Dumbbells but no box/rower
5 Rounds for time
5/5 Turkish get-ups
10 Broad jumps (6’/5′)
15 Lengths of a 15m shuttle run

Bodyweight Only
5 Rounds for time
15 Jumping sit-ups
10 Broad jumps (6’/5′)
15 Lengths of a 15m shuttle run

Cool Down / Mobility
Warm-up
1:30 Foam roll T-spine
1:30 Foam roll low back
1:30/1:30 Kettlebell calf smash

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