01/19/2021

By

Honey Badger Gym – Fitness

Warm-up (No Measure)

3 min Machine Warm-up

1 Minute Easy

1 Miunute Easy-Moderate

1 Minute Moderate

30 Seconds Each

Jumping Jacks

Active Spidermans

Single Unders

Push-up to Down Dog

Double Taps

Slow Air Squats

MOBILITY:

Couch Stretch: 1 Minute Each Side

Calf Stretch On Post: 30 Seconds Each Side

Metcon (Time)

7 Rounds For Time:

Machine(pick your poison)

30 Double Unders

10 Burpees

The poison:

250/200 Meter Row

500/400 Meter Bike

200/150 Meter Ski Erg

Metcon (No Measure)

Post wod Cash-Out

2 Sets:

1 Minute Banded Pull-Aparts

1 Minute Side Plank (Each Side)

1 Minute Banded Front Plank https://youtu.be/22rySeiu32s

Metcon (Time)

HOME VERSION

7 Rounds For Time:

30 Double Unders(45 singles)

20 Shuttle Runs [10 Meters]

10 Burpees