Today is the first day of the rest of your life: Week 1 Day 1
1. Warm Up:
3 Rounds:
5 Overhead Squats
5 Pull-ups
10 Burpee Box Jumps
2. Weightlifting:
Front Squat (5-5-5-5-5)
3. Metcon:
For Time:
500m Row
100 Double Unders
5 Muscle Ups
400m Row
100 Double Unders
4 Muscle Ups
300m Row
100 Double Unders
3 Muscle Ups
200m Row
100 Double Unders
2 Muscle Ups
100m Row
100 Double Unders
1 Muscle Up
500m Row
100 Double Unders
5 Muscle Ups
400m Row
100 Double Unders
4 Muscle Ups
300m Row
100 Double Unders
3 Muscle Ups
200m Row
100 Double Unders
2 Muscle Ups
100m Row
100 Double Unders
1 Muscle Up
Thought this would be a fun little detox/ post holiday breather 🙂
4. Mobility
Flutter kicks
5 rep Front Squat
Immediately into;
10 rep DB Bench Press
Rest 90sec.*Goal is to go heavy here. You can climb a little, bu try an dhit some good numbers right out the gate.