LINS FITT – Functional Fitness
Warm-up
WU: Warm-up (No Measure)
MOBILITY
Pigeon Stretch: 1 Minutes Each Side
Ankle Dorsiflexion: 1 Minute
https://www.youtube.com/watch?v=O9u1_Bvpng4&feature=youtu.be
Barbell Thoracic Opener: 1Minute
https://www.youtube.com/watch?v=4_DUZpPAhVc&feature=youtu.be
ACTIVATION
EMOM 9:
Minute 1: 1 Minute Easy Machine
Minute 2: 1 Minute Inchworms Video
Minute 3: 30 Seconds Front Plank + 30 Seconds of Sit-ups
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Video
Metcon
WOD: Metcon (No Measure)
On the Minute x 20 (4 Rounds):
Minute 1: 15 Situps
Minute 2: 15/12 Calorie Row
Minute 3: 8 Toes to Bar
Minute 4: Handstand Walk Practice
Minute 5: 10 Single Arm Dumbbell Hang Clean and Jerks (50/35)
Working through 5 different stations today for a total of 4 rounds
We have mono-structural, gymnastics, and weightlifting all packed into this 20 minute workout
The goal here is to expose you to a variety of movements in a long and sweaty EMOM
You’ll work for 30-50 seconds at each station and use the rest of the time as rest/transition
There is no rest between round
LINS FITT 