January 9, 2020

January 9, 2020

1/9/10

Warm-up
Warm-up
MOBILITY
Kneeling Split: 1-2 Minutes Each Side (Frog Pose)

Medicine Ball Thoracic Opener: 2-3 Minutes

Shoulder to Floor: 1-2 Minutes Each Side

ACTIVATION
2 Rounds
60 Second Bike
30 Seconds Overhead Circles
60 Seconds Russian Baby Makers
30 Seconds Kettlebell Swings (Light Weight)

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Metcon
Metcon (AMRAP – Reps)
Filthy Fifty
Teams of 2 :

25Min AMRAP

50 Box Jumps (24/20")
50 Jumping Pull-Ups
50 Kettlebell Swings (53/35)
50 Walking Lunges
50 Knees-to-Elbows
50 Push Presses (45/35)
50 Back Extensions (Supermans)
50 Wallballs (20/14)
50 Burpees
50 Double-Unders

1 Complete Round equals 500 Reps

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