Today’s Workout

07042020

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

5 Active Samson
5 Active Spidermans
5 Push-Up to Down dog (slow & controlled) into 20 calf cycles

30 Sec plank hold
30 Sec plank hold left & right
10 Step ups
5 Burpee Box Jumps

MOBILITY
1 minute – Quad Stretch
1 minute – Calf Stretch
1 minute – Hamstring Stretch

Metcon
Metcon (Time)
"Woodworker"

For Time:
100 Double Unders
75/50 Calorie Row
50 Burpee Box Jumps (24"/20")
75/50 Calorie Row
100 Double Unders

Home Workout (Equipment)
Metcon (Time)
For Time:
100 Double Unders, 50 Sit-ups, 400 Meter Run
80 Double Unders, 40 Sit-ups, 400 Meter Run
60 Double Unders, 30 Sit-ups, 400 Meter Run
40 Double Unders, 20 Sit-ups, 400 Meter Run
20 Double Unders, 10 Sit-ups, 400 Meter Run

Home Workout (No Equipment)
Metcon (Time)
For Time:
100 Line Hops, 50 Sit-ups, 400 Meter Run
80 Line Hops, 40 Sit-ups, 400 Meter Run
60 Line Hops, 30 Sit-ups, 400 Meter Run
40 Line Hops, 20 Sit-ups, 400 Meter Run
20 Line Hops, 10 Sit-ups, 400 Meter Run