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TUESDAY 20210202

Warm-up

10 PVC Passthru
10 PVC Kang Squats
10 Leg Swings Front/Back Side/Side
10 Bird Dogs
10 Superman Holds
20 Heel Walk Steps
20 Toe Walk Steps
Ankle Stretch on Rig (Foot Flat Against Floor)

2 Rounds With a Moderate DB/KB:
5 Crossbody Single Leg RDL/leg
5 Goblet Reverse Lunges/leg


FITNESS 20210202

Every 3:00 for 15:00 (5 sets):
16 SA Alternating DB Snatch (30-40#/20-30#)
12 Burpees

Score = total time. Track and enter each individual round time.

Scoring: Time


PERFORMANCE 20210202

Every 3:00 for 15:00 (5 sets):
20 SA Alternating DB Snatch (50/35#)
10 Burpee Box Jump-overs (24/20″)

Score = total time. Track and enter each individual round time.

Scaled option = Burpee Box Step-overs.

Scoring: Time


Strength and Skill (After Metcon)

Every 1:30 for 9:00 (6 sets):
10 Romanian Deadlift @ Challenging Weight*

* Choose a weight that gets challenging around reps 7-8 but that can be completed with proper form. Only go as low as possible without losing lower back position (bar does not have to touch the floor to be effective).

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