• Daniel LaPointe

Wednesday, May 23


:30 Seconds Jumping Jacks Quad Stretch Active Samson Knuckle Drags Active Spidermans Air Squats Footwork Warm-up Using Low Hurdles or Cones Lateral Shuffle Forward and Back Shuffle Two Feet In Lateral (Both Directions) Two Feet In Front Facing Two Feet Hops Front Facing Single Leg Hops Front Facing (Both Legs) Bear Crawl Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Push Press 5 Overhead Squats 5 Snatch Grip Deadlifts 5 Front Squats

Double Decker (AMRAP - Rounds and Reps)

AMRAP 15: 15 Power Snatches (75/55) 30 Double Unders 15 Wallballs (20/24) 30 Double Unders

Rx+ 95/65

Metcon (AMRAP - Reps)

AMRAP 1:30: 21/15 Calorie Row/Bike, Max Chest 2 Bar Pullup Rest 1:30 AMRAP 1:30: 18/12 Calorie Row/Bike, Max Chest 2 Bar Pullup Rest 1:30 AMRAP 1:30: 15/10 Calorie Row/Bike, Max Chest 2 Bar Pullup Rest 1:30 AMRAP 3: Handstand Pushups

Rx+ Ring Muscle Ups, Strict Handstand Pushup *Row/Bike reps don't count towards score. Only gymnastic movement reps

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