Today’s Workout

01042020

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 – Pigeon Pose
1 minute – Lat Stretch (per side)

Metcon
Metcon (3 Rounds for reps)
"Fast Five"
AMRAP 5:
21/15 Calorie Assault Bike
15 Toes to Bar
21 Front Squats (60/40)

Rest 5 Minutes

AMRAP 5:
21/15 Calorie Assault Bike
15 Toes to Bar
15 Front Squats (65/45)

Rest 5 Minutes

AMRAP 5:
21/15 Calorie Assault Bike
15 Toes to Bar
9 Front Squats (70/50)

Home Workout (Equipment)
Metcon (Time)
"Pipes"
For Time:
50-40-30-20-10: Sit-ups
50-40-30-20-10: Push-ups
25-20-15-10-5: Strict Pull-ups

Home Workout (No Equipment)
Metcon (Time)
"Pipes"

For Time:
50-40-30-20-10: Sit-ups
50-40-30-20-10: Push-ups
50-40-30-20-10: "Odd-Object" Rows