Today’s Workout

01052020

Daily Video
https://www.youtube.com/watch?v=jnsdge21hMg

Warm-up
Evexia Warm-Up Friday
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
10 Glute Bridges
10 Single leg Glute Bridges

MOBILITY
1 minute – Lat Stretch
1 minute – Pigeon Pose
1 minute – Calf Smash (KB or ball)

Metcon
Metcon (6 Rounds for reps)
"Alone Together"

On the 4:00 x 6 Rounds:
6 Burpee Box Jumps (24’/20")
9 Kettlebell Swings (32/24)
12/9 Calorie Assault Bike

Home Workout (Equipment)
Metcon (Time)
"Round-a-Bout"

For Time:
50 Single Arm Alternating Dumbbell Squat Cleans
100 Double Unders
50 Hand Release Push-ups
100 Double Unders
50 Single Arm Alternating Dumbbell Squat Cleans

Home Workout (No Equipment)
Metcon (Time)
"Round-a-Bout"

For Time:
50 Odd Object Squat Cleans
50 Over and Back Dumbbell Hops
50 Hand Release Push-ups
50 Over and Back Dumbbell Hops
50 Odd Object Squat Cleans