
Wednesday, 1/6
January 5, 2021
Friday, 1/8
January 7, 2021Warm Up
3 Rounds
6 Squat to Bootstrappers
6 Rev Hand spider Lunges
6 Plank to squat
6 Jump Squats
1:30 Death stretch/side
(:45 low/:45 high)
Met Con Part 1
Prep (9 minutes)
1×10 Front Squats (w/bar)+10 Step Ups
2×5 Front Squats (working up)
2×3 Box jump Overs+3 Burpees+ 3 Front Squats (working up)
Every 3 Minutes for 21 Minutes*
7 Box Jump Overs
5 Burpees
3 Front Squats (~75% 1RM)
*work should ideally be completed within first 1:30
Met Con Part 2
For Time (7 Min Cap)
15 Bar Facing Burpees
30 Front Squats (75/55)
15 Bar Facing Burpees