Today’s Workout

May 4, 2020
WODs

04052020

Daily Video
https://www.youtube.com/watch?v=91Bp6T85Ojo

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 – Lat Stretch

Metcon
“Workaholic” (Time)
3 Rounds:
21/15 Calorie Row
15 Chest to Bar Pull-ups

Directly Into…

3 Rounds:
21 Kettlebell Swings (24/16)
15 Thrusters (45/30)

Home Workout (Equipment)
Metcon (Time)
"Sfran"
21-15-9:
Double Dumbbell Thrusters
Strict Pull-ups

"Sfran" is a variation of the popular workout "Fran"

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