2
Jan
Self Care
Thursday January 3rd:
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Good work with today’s Strength/Cardio :).
If your lower back is tight- hit up some Glute-Bridges, couch stretch, or Pigeon stretch.
Tomorrow:
Hang cleans and double unders. Pick a weight you can do 4 unbroken Hang Cleans with and get to some Double Under Practice, in the remaining time.
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Skill: Double Unders
Strength: Every 90 secs x 6 sets (9:00 total)
4 Hang Cleans @ 60-70%
AMRAP Double Unders (up to 50) in remaining time
Metcon: 4 Rounds for Time
15 Toes 2 Bar
400 Meter Run
12 DB/KB Box Step Overs
L1: 15 Toes 2 Bar, 24”/20”, 50/35, 5 Rounds
L2: 15 Toes 2 Bar, 24”/20”, 50/35
L3: 10 Toes 2 Bar or Toes 2 Target, 20”/16”, 35/20
L4: 15 Sit-ups, 20”/16”, no weight on the step overs