Today’s Workout

09042020

Warm-up
Evexia Warm-Up 1
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

MOBILITY
1 minute – KB Forearm Smash
1 minute – Seal (Open Abdominal wall)

Metcon
Metcon (AMRAP – Rounds and Reps)
"Close Quarters"

AMRAP 25:
25/18 Calorie Assault Bike
25 AbMat Sit-ups
75m Double Kettlebell Farmers Carry (24’s/16’s)

Home Workout (Equipment)
Metcon (Time)
"Space Ship"

5 Rounds For Time:
100 Meter Single Dumbbell Farmers Carry
200 Meter Run
30 Dumbbell Swings

Home Workout (No Equipment)
Metcon (Time)
"Space Ship" – No Equipment

5 Rounds For Time:
100 Meter Odd-Object Carry
200 Meter Run
30 Odd-Object Swings