Today’s Workout


2 Minute Run/Row/Ride/Skip

Banded or Dowel:
Pass Throughs
Pass Arounds
Pull – Aparts (banded)
Good Mornings
Air Squats

Ankle/Calf stretch on wall
Couch Stretch
Chest Stretch

Home Workout (Equipment)
Metcon (6 Rounds for reps)
"Seaworld" (Home)

On the 5:00 x 6 Rounds:
10 Alternating Single Dumbbell Power Clean and Jerk
400 Meter Run
100 Meter Single Dumbbell Farmers Carry

– DB (22.5/15) or any DB you have at home
– Complete 50m each arm for Single Arm Farmers Carry

Home Workout (No Equipment)
Metcon (6 Rounds for reps)
"Seaworld" (Home – No Equipment)

On the 5:00 x 6 Rounds:
Wearing Back Pack:
15 Push-ups
15 Meter Walking Lunge
400 Meter Run

Workout can be completed with bodyweight or to make it more challenge add weight (sand/dirt/water bottles) into a back pack.