2021/02/11

General Warm-Up
Warm-up
EMOM 6:00
Minute 1: Single unders or jumping jacks
Minute 2: Cossack squats
Minute 3: 0:25/0:25 Side plank dips

2 Rounds
5 Push-ups to down dog (0:05 hold at the end of each rep)
0:30 Squat with hand reaches

Skill and Build Up
Warm-up
*Perform with an empty barbell or PVC/broom
20 Front rack "in and outs"
0:20 Overhead hold (barbell)
10 Bradford presses
10 Shoulder presses

Build Up
1:00 Row, bike or step-ups
5 Shoulder press, workout weight

If using an at-home version during the build-up practice warm-up that version.

Metcon
Metcon (AMRAP – Rounds and Reps)
10:00 AMRAP
15cal/12cal Row
15 Shoulder press (95lbs/65lbs)

2:00 Rest before moving to part 2

MINIMAL EQUIPMENT OPTIONS
No rower
10:00 AMRAP
15cal/12cal Bike or 20 Step-ups (20")
15 Shoulder press or dumbbell shoulder press
*Adjust reps on the shoulder press based on loading availability. For example, if you only have 50lb dumbbells, perform 10 reps each round.

Bodyweight Only
10:00 AMRAP
20 Step-ups (20")
10 Pike push-ups or strict handstand push-ups

Metcon (AMRAP – Rounds and Reps)
10:00 AMRAP
100 Single unders
15 Squat jumps

*No rope, do plate hops or very very low stick jumps.

Cool Down / Mobility
Warm-up
2 Rounds
0:45 Wall press stretch
0:45 Double quad stretch
0:45 Hollow hold

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