2021/02/06

General Warm-Up
Warm-up
2 Rounds
0:30 Mountain climbers, foot to the outside of hand
6 Bootstrappers
0:45 Glute bridge
12 Goblet squats
0:30/0:30 Spiderman stretch

Strength
Metcon
Every 3:00 for 9:00 (3 sets)
10 Front squats

Minimal Equipment Options
With Dumbbells
Every 3:00 for 9:00 (3 sets)
10 reps of a tempo dumbbell front squat

No dumbbells
5/5 Tempo pistols

Metcon
Metcon (Time)
For time
2 Rounds for time
20 Dumbbell push presses (50lbs/35lbs)
50 Kettlebell swings (53lbs/35lbs)

Minimal Equipment Options
Bag, backpack or other household object
2 Rounds for time
40 Bag/backpack push presses, shoulder to shoulder style
40 Bag/backpack swings

Bodyweight Only
2 Rounds for time
15 Pike push-ups
30 Handstand shoulder taps
45 Supermans on floor, 0:01 pause at the top
60 Mountain climbers

Cool Down / Mobility
Warm-up
2:00 max rep seated paddle with PVC or broomstick

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