Today’s Workout

08042020

Warm-up
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

Stick Mobility
Pass-overs
Pass-Arounds
Lat stretch
External Rotation

MOBILITY
1 minute – Pigeon pose
1 minute – Chest Stretch

Metcon
Snake Bite (Time)
21-15-9:
Squat Snatch (43/30)
Chest to Bar Pull-Ups

Home Workout (Equipment)
Metcon (3 Rounds for reps)
"Mashed Potato’s"

On the 0:00…
5 Rounds of "Strict Cindy"
50 Single Dumbbell Power Cleans

On the 8:00…
4 Rounds of "Strict Cindy"
40 Dumbbell Goblet Squats

On the 16:00…
3 Rounds of "Strict Cindy"
30 Alternating Single Arm Squat Clean Thrusters

1 Round Cindy:
5 Pull-Ups
10 Push-Ups
15 Air squats

Home Workout (No Equipment)
Metcon (3 Rounds for reps)
"Mashed Potato’s"

On the 0:00…
5 Rounds of "Sindee"
50 Odd-Object Ground to Shoulder

On the 8:00…
4 Rounds of "Sindee"
40 Odd-Object Squats

On the 16:00…
3 Rounds of "Sindee"
30 Odd-Object Thrusters

1 Round of Sindee:
5 Sit-Ups
10 Push-Ups
15 Air Squats