Tuesday January 14, 2020

Warm-up (No Measure)

Cardio: 3 min
Mobility: 1-2 min (ankle and wrist mobility)
then, 2 rounds:
10 walking lunges
10 box step-ups
10 elbow rotations from back rack
10 strict press

Back Rack Step-ups (6-6-6-6-6)

5×3/leg ascending to a heavy set
Hips and shoulders must rise at the same time. If you are unable to achieve this, modify to DB on the shoulders or by your side.

Box weight should be such that hip is above 90 degrees on step up.

Metcon (Time)

For Time:
25 DB thrusters 50/35#
100 double unders
50 double DB snatches 50/35#
100 double unders
25 DB thrusters 50/35#
**16 Min Time Cap**

You are using 2 DB for all of the DB movements. Scale weight so you can keep both the sets and the rests short.
HSPU with ab mats
70 double unders
DB @ 35/25#

modified HSPU or L-sit press
200 single skips
DB @25/15#