Tuesday 28th, Workout of the Day

Fitness/Beginners:

Warm up:
Stretch
Warm up legs, work on legs/core mobility


Metcon:
"Annie"
50-40-30-20-10
Sit-ups
Double unders (single unders x 2)


note- double unders are not easy. If you cannot string them together just do twice as many singles.  It took me two months to get the double under down.  Work on them in your warm up.   


If you want an after burner, scroll down...

Performance/Intermediate:

Warm up:
Stretch
Warm up legs, loosen up shoulders


Strength:
Take 10-12 minutes to find:
Back squat 3 Rep Max


Metcon:
For time:
100 Meter bear crawl
10 Push-ups
20 Pull-ups
30 Double unders or 60 single unders
20 Pull-ups
10 Push-ups
100 Meter crawl


note- palms must touch ground on your crawls.  Use assistance on the push-ups if you need to, so knee push-ups or progress to one knee. You could also do incline push-ups on a box or a staircase.  Pull-ups, if you're struggling, do jumping pull-ups or use resistance bands.   


After Burner:
Max barbell back squat in 2 minutes. 


Post weights and times.