1/09/20

January 9, 2020

A.

Dynamic stretches 

(5-10 min)

 

B.

(3 min Cap)

150 m run 

Max thumbs touching push ups 

(3 min Cap)

150m run 

Max air squats 

(3 min cap)

150m run 

Max Hand release push ups 

 

C.

(10 min AMRAP)

2 burpees 

2 box jumps

4 burpees 

4 box jumps 

6 burpees

6 box jumps 

(continue to add 2 reps to both movements each round until 10 min)

 

D.

(Not for time)

30 single leg caterpillars 

 

E.

Static stretches 

(5-10 min) 

 

  • Modified (Dbell use only)

A.

Dynamic stretches 

(5-10 min)

 

B.

(3 min Cap)

1 min run run 

Max thumbs touching push ups 

(3 min Cap)

1 min run 

Max air squats 

(3 min cap)

1 min run 

Max Hand release push ups 

 

C.

(10 min AMRAP)

2 burpees 

2 jump tucks or broad jumps 

4 burpees 

4 jump tucks or broad jumps 

6 burpees

6 jump tucks or broad jumps 

(continue to add 2 reps to both movements each round until 10 min)

 

D.

(Not for time)

30 single leg caterpillars 

 

E.

Static stretches 

(5-10 min) 

 

 

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