Thursday, January 17

January 15, 2019

 

5:00 Minute Bike/Row/Run or Skip

Line Drills
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

 

Bench Press (Emom 8)

2 Reps EMOM
Set #1&2 - 80%
Set #3&4 - 83%
Set #4&5 - 87%

 

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

50 Hang Power Snatches 75/55
100 Double Unders
50-ft Handstand Walk
100 Double Unders
50 Cal Row
100 Double Unders
50-ft Handstand Walk
100 Double Unders

Scale HS Walk with: Handstand holds (accumulate 35 seconds in handstand/wall climb)
or 150-ft Bear Crawl

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