Today’s Workout

15052020

Daily Video
https://www.youtube.com/watch?v=8yHaPVmcHv4

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 (Time)
"90 Shiny"

21-15-9:
Power Cleans (60/45)
50 Double Unders After Each Round

Directly Into…

21-15-9:
Front Squats (60/45)
50 Double Unders After Each Round

* The workout flows as follows:
21 Power Cleans, 50 Double Unders
15 Power Cleans, 50 Double Unders
9 Power Cleans, 50 Double Unders
21 Front Squats, 50 Double Unders
15 Front Squats, 50 Double Unders
9 Front Squats, 50 Double Unders

Home Workout (Equipment)
Metcon (Time)
"90 Shiny" @ Home

21-15-9:
Dumbbell Power Cleans
50 Double Unders After Each Round

Directly Into…

21-15-9:
Dumbbell Front Squats
50 Double Unders After Each Round

* The workout flows as follows:
21 Dumbbell Power Cleans, 50 Double Unders
15 Dumbbell Power Cleans, 50 Double Unders
9 Dumbbell Power Cleans, 50 Double Unders
21 Dumbbell Front Squats, 50 Double Unders
15 Dumbbell Front Squats, 50 Double Unders
9 Dumbbell Front Squats, 50 Double Unders

# MODIFICATIONS
## DUMBBELL FRONT SQUATS
* Single Arm Dumbbell Front Squats
* Goblet Squats (Kettlebell or Dumbbell) [Video]()
* Odd Object Goblet Squats [Video]()
* Barbell Front Squats
* 2x Jumping Squats (42-30-18) [Video]()

## DUMBBELL POWER CLEANS
* Single Arm Dumbbell Power Cleans [Video]()
* Odd Object Ground to Shoulder [Video]()
* Single Dumbbell Russian Swings [Video]()
* Barbell Power Cleans