04/07/2020

WARM UP
X2
REST ONE MINUTE BETWEEN
:30 HIGH KNEES
:30 BUTT KICKS
:30 JUMPING JACKS
:30 BURPEES

STRENGTH
DUMBBELL OR ODD OBJECT
100 HAMMER CURLS
50 TRICEP EXTENTIONS
50 SKULL CRUSHERS
50 WEIGHTED GLUTE BRIDGES

MODIFICATION: only do the first half of the workout
METCON
10-1
REST 3 MINS
1-10

CLEANS
PULL-UPS

10 CLEANS, 1 PULL-UP, 9 CLEANS, 2 PULL-UPS, ETC
THEN
1 CLEAN, 10 PULL-UPS, 2 CLEANS, 9 PULL-UPS, ETC
*SUB DB/BARBELL/ODD OBJECT BENT OVER ROWS FOR PULL-UPS
OR
IF YOU DO NOT HAVE AN AVAILABLE PULL-UP SPACE YOU CAN CREATE A MAKESHIFT RING ROW EXPERIENCE BY OPENING YOUR CAR DOOR, OPEN THE WINDOW IN THAT DOOR, THREAD A BEACH TOWEL THROUGH, MAKE SURE THE TOWEL IS EQUAL LENGTHS ON BOTH SIDES, CLOSE THE DOOR. HOLD ON TO EACH END OF THE TOWEL, LEAN BACK, PULL YOUR CHEST THROUGH THROUGH YOUR HANDS.