1.27.2022
Warm-up
[3:00-12:00]
3 Rounds
10 Jumping Jacks
10 Deep Lunge Mountain Climbers
10 Alt Scorpions
10 Slam Ball or KB RDLs
Metcon
[15:00-55:00]
Mikko's Triangle (10 Rounds for reps)
40:00 EMOM
Min 1: Max Cal Row
Min 2: Max Slam Balls
Min 3: Max Cal Bike
Min 4: Rest
OPEN(RX+): Row, Ski, Bike. Rest
Mikko's Triangle (BUILD) (10 Rounds for reps)
EMOM 40:00
1: Row for cals (45 seconds)
2: 15-25 Russian Kettlebell Swings (35/25)
3: Bike for cals (45 seconds)
4: Rest
Cool Down/Stretch
55:00-60:00]
2 Rounds Through
Right Leg + Left Leg
:15sec Down Dog
:30sec Low Lunge
:15 Elbow to Knee and Rotate
:15sec Reach to Sky and Hold
:30sec Half Kneeling Hamstring Stretch
:30sec Half Pigeon
Accessory Work
Metcon
4 Rounds
1:00 V-Ups
1:00 Rest
1:00 Weighted Plank
1:00 Rest
:30/:30 Paloff Press Hold
1:00 Rest
