04/29/2020

Warm-up
Metcon
9 min x
20 sec Each
Child’s Pose
Plank
Downward Dog
Up Dog
+
9 min x
20 sec Each
Yoga Lunge Left
Warrior Pose
Downward Dog
Yoga Lunge Right
Warrior Pose

Active Recovery
Metcon
15 min to work on any variation of HS Push Ups, HS Hold or HS Walks, Ring Push Ups, Ring Dips, Ring Holds, Double Unders or Single Unders. Go at an easy pace
Metcon (AMRAP – Rounds and Reps)
Every 2 min x 10
Odd Rounds :
AMRAP
20 Hollow Rocks
10 Air Squats
20 Sit Ups
10 Air Squats
20 Bicycle Crunch
10 Air Squats
20 Deadbug
10 Air Squats
Even Rounds:
Aerobic Cardio – jog/row/bike/etc

On Odd Rounds, pick up where you left off the round before
On Even Rounds, you can do any aerobic cardio you’d like and even switch them around.

Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
20 KB Swings
1 min Plank
10 Burpees
1 min Wall Sit
100ft Overhead Walk – L
100ft Overhead Walk – R
1 min HS Hold or Wall Walk