2021/01/27

Home Workout
Warm-up
3 Rounds
1:00 Jumping jacks
5 Inchworm + updog to down dog
10 Spiderman walk steps
10 Air squats
*For the air squats: narrow stance on round 1, wide stance on round 2, and normal position on round 3.
Metcon (AMRAP – Rounds and Reps)
10:00 AMRAP
10 Air squats
9 Single arm dumbbell snatches, right arm (50lbs/35lbs)
10 Push-ups
9 Single arm dumbbell snatches, left arm (50lbs/35lbs)

MINIMAL EQUIPMENT MODIFICATIONS
Use any household object to complete the snatches. This can be a water jug, backpack, etc. Be creative and have fun!

Core Work
Warm-up
Core Accessory
3 Rounds NOT for time
10 Side plank dips, left
0:15 Side plank, left
10 Side plank dips, right
0:15 Side plank right

After completion of the 3 rounds, complete
100 Bird dogs
*Pause for 0:01 at the top of each rep. Alternate 10 reps on each side, each side does 50 reps.

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