Wednesday, 9/23
September 22, 2020
Friday, 9/25
September 24, 2020
Warm Up
3 Rounds
8 Rev Hand Spider Lunges
8 Alt T Push Ups
8 Alt Samson Lunges
24 Mountain Climbers
Prep (10 Minutes)
1×50 Single Skips+ 10 Alt FR Lunges (bar only)+ 10 Cals (easy)
1×50 Single Skips+ 10 Alt FR Lunges (light)+ 15 Cals (moderate)
1×25 Double Unders+ 10 Alt FR Lunges (moderate)+ 15 Cals (hard)
1×15 Double Unders+ 6 Alt FR Lunges (working weight)+ 10 Cals (sprint)
Met Con
AMRAP 20 Minutes
80 Double Unders
40/30 Calorie Row or 35/25 Calorie Bike
20 Alt Front Rack Lunges (135/95)
*40 Cal Row/30 Cal Bike male RX
*30 Cal Row/25 Cal Bike female RX
Mobility
2 Rounds
1 Minute Standing Calf Stretch/side
1 Minute Bretzel stretch/side
Double Under Scaling:
40/20 DU Reps
160 Single Skips
