Warm-up

200M Jog
Samson Stretch
10 Downward/Upward Dog Transitions
10 Scorpions
10 Plank Walk-outs to a push-up
10 Glute Bridges
10 Reverse Lunges/side
Pec Stretch on Rig

Review Rear Foot Elevated Split Squats

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Strength and Skill

Every 3:00 for 15:00 (5 Sets):
8 Rear Foot Elevated Weighted Split Squats (Per Leg)*

* All 5 sets should be challenging working sets. Hold kettlebell or dumbbell in each hand.

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Rear Foot Elevated Split Squats (5×8)

Rear Foot Elevated Split Squats

Scoring: Load

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FITNESS and PERFORMANCE 20201022

4 Rounds for Time with a 16 Minute Cap:
20 Push-ups
20 Single Arm Alternating Dumbbell Snatch (50/35#)
200M Run

Scoring: Time

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At Home Workout

4 Rounds for Time with a 16 Minute Cap:
20 Push-ups
20 Single Arm Alternating Dumbbell Snatch (50/35#)
200M Run

Scoring: Time

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SATURDAY 20210123

January 22, 2021

FRIDAY 20210122

January 21, 2021

THURSDAY 20210121

January 20, 2021