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Tuesday, June 16, 2020

Warm Up

3 Rounds: 1:00 Single Unders or Jumping Jacks 20 Alternating Stepback Lunges :30-:45 second Handstand Hold

Metcon

EMOM x 20 Minutes: Min 1: 5 Wall Walks or 10-15 Hand Release Push Ups Min 2: 20 Jumping Lunges Min 3: Max Reps Double Unders or Plate Hops/Jumping Jacks Min 4: Rest

WORKOUT STRATEGY:

· The only minute that won't have any rest will be the max reps double unders. When you record your score, ONLY RECORD THE DOUBLE UNDER REPS. If you don't have double unders, sub single unders/ plate hops/ jumping jacks.

· The 4th minute is recovery.

Metcon Advanced with Some Equipment

EMOM x 20 Minutes: Min 1: 8-12 Strict Handstand Push Ups Min 2: 10 Double Dumbbell Box Step Overs (50s/35s) 20" Min 3: Max Reps Double Unders Min 4: Rest

WORKOUT STRATEGY:

· There is a range on the hspu so that you can judge your ability accordingly. If you want to practice hspu, work on them for :45 of the minute. Substitute 15 hand release push ups if needed.

· For the dumbbell box step overs, hold the dumbbells by the hips. You don't not need to stand tall on top of the box, but both feel must touch the box as you step over.

· The only minute that won't have any rest will be the max reps double unders. When you record your score, ONLY RECORD THE DOUBLE UNDER REPS.

· The 4th minute is recovery.

Accessory Work

3 Rounds: 10 Downward Dog to Upward Dog Transitions 10/10 Windmills (go weighted if possible) 10/10 Bulgarian Split Squats (go weighted if possible)

Stretch Sesh!

2 Rounds of:

1:00 Alternating Calf Stretch 2:00 Couch Stretch (Each Side)

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