Today’s Workout

20042020

Daily Video
https://www.youtube.com/watch?v=iElOHKUC3ys

Warm-up
Evexia Warm-up Monday
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 – Calf Stretch
1 minute – Couch Stretch
1 minute – Pigeon Pose

Metcon
Metcon (3 Rounds for reps)
"Wet Willy"

AMRAP 4:
3 Rounds:
12 Deadlifts (45/30)
9 Overhead Squats (45/30)
6 Hang Power Snatches (45/30)
Max Calorie Row with Time Remaining

Rest 4 Minutes

AMRAP 4:
2 Rounds:
12 Deadlifts (50/35)
9 Overhead Squats (50/35)
6 Hang Power Snatches (50/35)
Max Calorie Row with Time Remaining

Rest 4 Minutes

AMRAP 4:
1 Round:
12 Deadlifts (60/45)
9 Overhead Squats (60/45)
6 Hang Power Snatches (60/45)
Max Calorie Row with Time Remaining

Home Workout (Equipment)
Metcon (AMRAP – Reps)
"Seventy Two"

AMRAP 15:
1 Double Dumbbell Hang Squat Clean
1 Double Dumbbell Thruster
30 Double Unders
2 Double Dumbbell Hang Squat Cleans
2 Double Dumbbell Thrusters
30 Double Unders
3 Double Dumbbell Hang Squat Cleans
3 Double Dumbbell Thrusters
30 Double Unders

Continue to Add (1) Rep to Dumbbell Movements Per Round

Home Workout (No Equipment)
Metcon (AMRAP – Reps)
"Seventy Two" (No Equipment)

AMRAP 15:
1 Odd Object Hang Squat Clean
1 Odd Object Thruster
30 Line Hops
2 Odd Object Hang Squat Cleans
2 Odd Object Thrusters
30 Line Hops
3 Odd Object Hang Squat Cleans
3 Odd Object Thrusters
30 Line Hops

Continue to Add (1) Rep to Odd Object Movements Per Round