Today’s Workout

30052020

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
Metcon (6 Rounds for reps)
"Sand Bar"

On the 5:00 x 6 Rounds:
8 Power Clean and Jerks (70/45)
400 Meter Run
100 Meter Wreck Bag Run (22.5/15)

# SUBS
## RUN
* 500 Meter Row
* 400 Meter Ski Erg
* 1k Bike Erg
* 25/18 Calorie Assault Bike
## WRECK BAG
* Sandbag
* Medicine Ball
* Weighted Object
* Farmers Carry
* Sled Push
* Plate