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TUESDAY 20210125


Warm-up

2:00 on Bike/Rower at Moderate Pace
10 Banded Passthru
10 Banded Pull-aparts (Crossbody and Diagonal)
10 Floor-facing Snow Angels
10 Scorpions
Banded Shoulder Distraction Stretch
Pec Stretch on Rig

2 Rounds:
4 Hand Release Push-ups
4 V-Ups or Tuck-ups
6 Lunges


FITNESS 20210125

As many rounds and reps as possible in 16 minutes:
8 Push-ups
12 Sit-ups
16 Lunges (8/leg)
20/16 Calorie Row

Scoring: Rounds + Reps


PERFORMANCE 20210125

As many rounds and reps as possible in 16 minutes:
6 Strict Handstand Push-ups
9 Toes-to-Bar
12 Pistols [6/leg]*
15/12 Calorie Bike

* Sub: alternating box step-ups, heel hook pistols, or lunges.

Scoring: Rounds + Reps


Strength and Skill (After Metcon)

Every Minute on the Minute for 10:00:
Min 1: 6-12 Ring Push-ups
Min 2: :20-30 Max Effort Banded Tricep Pulldown

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