Today’s Workout

10042020

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 – Childs Pose
1 minute – Wrist stretch

Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009

Home Workout (Equipment)
Metcon (AMRAP – Rounds and Reps)
"Hannah Banana"

AMRAP 18:
10 Strict Toes to Bar
20 Alternating Dumbbell Power Snatches
60 Double Unders

Home Workout (No Equipment)
Metcon (AMRAP – Rounds and Reps)
"Hannah Banana"

AMRAP 18:
10 Toe Raises
20 Odd-Object Ground-to-Overhead
60 Double Unders