Today’s Workout

22052020

Daily Video
https://www.youtube.com/watch?v=IV5yBTj083o

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 (AMRAP – Rounds and Reps)
"Cinnamon Swirl"

AMRAP 20:
200 Meter Run
5 Strict Pull-ups
10 Push Presses (45/30)
15 Deadlifts (45/30)

# MODIFICATIONS

## STRICT PULL-UPS
* Reduce Reps
* Banded Strict Pull-ups
* Ring Rows

## RUNS
* 250 Meter Row
* 500 Meter Bike Erg
* 200 Meter Ski Erg
* 12/9 Calorie Assault
* 15 x 10 Meter Shuttle Runs

Home Workout (Equipment)
Metcon (AMRAP – Rounds and Reps)
"Cinnamon Swirl"

AMRAP 20:
200 Meter Run
5 Strict Pull-ups
10 Double Dumbbell Push Presses
15 Double Dumbbell Deadlifts

# MODIFICATIONS
## STRICT PULL-UPS
* Reduce Reps
* Banded Strict Pull-ups
* Ring Rows
* Inverted Rows [Video]()
* Barbell Bent Over Rows [Video]()
* Double Dumbbell Rows
* Single Dumbbell Row (7 Each Side) [Video]()
* Odd Object Rows (2x Reps) [Video]()

## DOUBLE DUMBBELL PUSH PRESS
* Single Dumbbell Push Press (5 Each Side)
* Odd Object Push Press
* Barbell Push Press
* Medicine Ball Push Press

## DOUBLE DUMBBELL DEADLIFTS
* Single Dumbbell Deadlifts (10 Each Side) [Video]()
* Odd Object Deadlifts
* Barbell Deadlifts
* Medicine Ball Deadlifts

## 200 METER RUNS
* 250 Meter Row
* 500 Meter Bike Erg
* 200 Meter Ski Erg
* 12/9 Calorie Assault
* 15 x 10 Meter Shuttle Runs