Metcon

Monday, January 25, 2021

Home Gym

1200

Warm Up

Hip Hammy

Wrist Mobility

Kip Swings

Scap Pull-ups

Rope skip - singles, drills, doubles

Metcon

AMRAP 20

2 pull-up

10 hand release push-ups

25 double unders

10 burpees

I put this together as a 20 minute conditioning effort with set volumes that I should be able to manage unbroken.  That was substantially the case except for the double unders.  Also it should be noted that the burpees got pretty slow.  My first round took me 2 minutes, the last round took closer to 5 minutes.  I finished 5 rounds + 42 reps at the time cap and finished the last 5 burpees after the time cap.

The movements were based on stuff I had been neglecting such as pull-ups and double unders.  My next self programmed metcon will include box jumps and DB work (single arm alternating snatches, lunges with DB overhead).