Today’s Workout
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 – Lat Stretch
21/15 Calorie Row
15 Chest to Bar Pull-ups
Directly Into…
3 Rounds:
21 Kettlebell Swings (24/16)
15 Thrusters (45/30)
21-15-9:
Double Dumbbell Thrusters
Strict Pull-ups
MODIFICATIONS
##DOUBLE DUMBBELL THRUSTERS
* Single Dumbbell Goblet Thruster
* Odd Object Thruster
* Single Dumbbell Thruster (Split Reps Between Arms)
* Medicine Ball Squat Clean Thruster
* Barbell Thruster
* 3x Squat Jumps
## STRICT PULL-UPS
* 2x Odd Object Rows
* Barbell Bent Over Rows
* Single Arm Bent Over Row
* Dumbbell Rows From Push-up Position
* Inverted Row
* Ring Rows
* Banded Strict Pull-ups
* Reduce Reps