Today’s Workout

09052020

Daily Video
https://www.youtube.com/watch?v=Eft4EDk7ljM

Warm-up
Evexia Warm-Up Saturday
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
10 Slow controlled Air Squats

Stick Mobility
Pass-overs
Pass-Arounds
Lat stretch
External Rotation

MOBILITY
1 minute – 90/90 Hip opener
1 minute – Pigeon Pose
1 minute – Calf Smash (KB or ball)

Metcon

Home Workout (Equipment)
Metcon (Time)
"Den"
10-9-8-7-6-5-4-3-2-1:
Double Dumbbell Clusters
200 Meter Run

() to see a demo of the double dumbbell cluster

# MODIFICATIONS
## RUN
* 250 Meter Row or Ski
* 500 Meter Bike Erg
* 12/9 Calorie Assault
* 20 x 10 Meter Shuttle Runs

## DOUBLE DUMBBELL CLUSTERS
* Single Dumbbell Clusters [Video]()
* Barbell Clusters [Video]()
* Medicine Ball Squat Clean Thrusters [Video]()
* Squat Clean Wallballs [Video]()
* Odd Object Clusters [Video]()