2021/01/20

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

2 Rounds
5/5 Quadruped rotations, slow
10 Squat with counter balance
0:30/0:30 Single leg glute bridge
0:45/0:45 Band front rack stretch

Metcon
Metcon (Time)
For time:
21 – 15 – 9
Squat clean + front squat (95lbs/65lbs)
Bar facing burpees
5x the reps of double unders (105-75-45)

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