Today’s Workout

04042020

Warm-up
Warm-up
2 Minute
Run/row/ride/skipping
(To increase heart rate)

5 Active Samson
6 Worlds Greatest Stretch (3 Each side)
5 Push-Up to Down dog (slow & controlled) into 20 calf cycles

10 Air Squats
10 Alternating Lunges

MOBILITY
1 minute – Pigeon pose
1 minute – Calf Stretch
1 minute – Couch Stretch

Metcon
Hurricane (Time)
3 Rounds For Time:
800 Meter Run
21 Power Cleans (70/50)

Home Workout (Equipment)
Metcon (Time)
"Rancy"

5 Rounds For Time:
400 Meter Run
20 Alternating Dumbbell Snatches
20 Single Arm Dumbbell Overhead Squats

*Power Snatches Change Arms Every Rep
*Overhead Squats Change Arms as Athlete Chooses

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

5 Rounds For Time:
400 Meter Run
20 "Odd-Object" Ground-to-Overhead
20 "Odd-Object" Squats