Today’s Workout

13052020

Daily Video
https://www.youtube.com/watch?v=JHt39rB10cE

Warm-up
Evexia Warm-Up Wednesday
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

MOBILITY
1 minute – Hamstring Stretch
1 minute – Twisted Shoulder Stretch
1 minute – Pigeon Pose

Metcon
Metcon (2 Rounds for reps)
"Encore"

On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
12 Dumbbell Thrusters (22.5’s/15’s)
21 Over-and-Back Dumbbell Hops
9 Dumbbell Clean and Jerks (22.5’s/15’s)
21 Over-and-Back Dumbbell Hops
6 Devils Press (22.5’s/15’s)

On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
6 Devils Press (22.5’s/15’s)
21 Over-and-Back Dumbbell Hops
9 Dumbbell Clean and Jerks (22.5’s/15’s)
21 Over-and-Back Dumbbell Hops
12 Dumbbell Thrusters (22.5’s/15’s)

# MODIFICATIONS
## OVER-AND-BACK DUMBBELL HOPS
* 42 Double Unders
* 42 Line Hops [Video]()
* 42 Double Taps [Video]()
* 42 Mountain Climbers (21 Each Leg) [Video]()
* 65 Single Unders

## THRUSTERS
* 12 Single Arm Dumbbell Thrusters [Video]()
* 12 Goblet Thrusters [Video]()
* 12 Medicine Ball Squat Clean Thrusters [Video]()
* 12 Wallballs
* 12 Odd Object Thrusters [Video]()
* 24 Jumping Air Squats [Video]()
* Barbell Thrusters (43/30)

## CLEAN AND JERKS
* Single Arm Dumbbell Clean and Jerks [Video]()
* Odd Object Clean and Jerks
* Barbell Clean and Jerks (43/30)

## DEVIL’S PRESS
* Single Arm Devil’s Press [Video]()
* Burpee Box Jumps
* Burpee Broad Jumps [Video]()
* Barbell Power Snatch (43/30)