02
04 '20
Blackout (at home and limited equipment)
Warm up
5 sets
30sec jumping jacks
1 inch worm (add 1 inch worm per round)
METCON
For time:
“COLT 45”
45 dips
45 weighted lunges
45 ground to overhead
45 V-ups
45 weighted jumps squats
Note: Choose your own adventure, break the reps however you’d like. Dips can be on rings, static apparatus or chair dips. For the lunges, ground to overhead and jump squats, pick your own weight and object. Dumbbell, kettlebell, backpack, whatever you have. Something around 50/35 would be perfect.
Maintenance/Mobility
Twisted cross 2min per side
Pigeon 2min per side
Standing straddle 3min
Accessory work
Conditioning
2 mile run
