Today’s Workout

25032020

Warm-up
Warm-up
2 Minute
Run/row/ride/skipping
(To increase heart rate)
10 Active Samson
10 Active Spidermans
10 Push-Up to Down dog
20 Mountain Climbers

MOBILITY
1 minute – Pigeon pose
1 minute – Childs pose

Dirty 30 (Time)
For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (24/16)
30 Front Squats (50/35)
30 Toes to Bar
30 Push Press (50/35)
30 Deadlifts (50/35)
30 Wall Balls (9/6)
30 Burpees
30 Double Unders

Home Workout (Equipment)
Metcon (Time)
"Three-Peat"

3 Rounds For Time:
200 Meter Run
20 Single Arm Hang Dumbbell Snatches
200 Meter Run
20 Single Arm Dumbbell Power Cleans
200 Meter Run
20 Single Arm Dumbbell Thrusters

Dumbell (22.5/15) – Or what ever you have!

*On all dumbbell movements, alternate hands every 5 repetitions

Home Workout (No Equipment)
Metcon (Time)
"Three-Peat" (No Equipment)

3 Rounds For Time:
200 Meter Run
20 Odd-Object to Overhead
200 Meter Run
20 Odd-Object Step-Ups
200 Meter Run
20 Odd-Object Thrusters

Get creative and find an odd object in the house to use – Post on our facebook page to show us all how creative you get 😉