GENERAL WARM UP
10 JUMPING JACKS 10 AIR SQUATS 10 TOE TOUCHES 10 SWING KICKS 10 STATIONARY DRAGON WALKS STRETCHES METCON 1 STATIONARY ALT . LUNGES MED BALL RDL WALL TOSS - " GRANNY TOSS" 30/30 X 3 EMPTY BAR 10 WEIGHTED GOOD MORNINGS 10 CONVENTIONAL DEADLIFTS STRENGTH WORK DEADLIFTS 60% X 3 70 % X 3 80% 3 X 3 85% X 5 METCON 2 50 DU'S OR 100 JUMPROPE SINGLES 20 SPIDERMAN PUSH UPS 20 JACKNIFE SIT UPS 12 MIN AMRAP AT MINUTE NUMBER 3-6-9- AND 12 STOP AND DO 10 BURPEES
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January 2022
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