Today’s Workout

310

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
10 Squat – rotation-stand

MOBILITY
1 minute – Wall Straddle
1 minute – Calf Stretch

Metcon
“Go Fish” (Time)
For Time:
1,000 Meter Row

Directly Into…

3 Rounds:
21 Deadlifts (60/45)
15 Lateral Barbell Burpees
9 Push Jerks (60/45)

Home Workout (Equipment)
Metcon (Time)
"Kelly’s House"

5 Rounds For Time:
400 Meter Run
30 Dumbbell Goblet Thrusters
30 Lateral Hops Over Dumbbell

Home Workout (No Equipment)
Metcon (Time)
"Kelly’s House – No Equipment"

5 Rounds For Time:
400 Meter Run
30 "Odd-Object" Thrusters
30 Lateral Hops Over "Odd-Object"