Nothing is worth it if it doesn’t ultimately bring you happiness.
GENERAL WARM-UP (~15:00)
“Joint Prep Routine”
10/10 Turn head side to side
10/10 Look up and down
10/10 Swing head in crescent shape side to side
10/10 Shoulder rolls forward, then back
10/10 Swing one arm up, while other is down
10/10 Swing arms across body at 45º with right arm high, then left arm high
10/10 Full range of motion arm circles forward then back
10/10 Side to side trunk twists
10/10 Straight leg hip circles
10/10 Right leg swings, then left
10/10 Right lateral leg swings, then left
20/20 Butt kickers
10/10 Knee circles
10 Dorsiflexion drops
10/10 Seated ankle circles
2 Rounds
5 Push-ups
5 Jump air squats
Then,
3 No push-up burpees
3 Burpees to target
“12.1”
Workout (~7:00)
“12.1”
7:00 AMRAP
Burpees (52 no push-up burpees)
*Jump and touch a target that is 6″ higher than arm’s length overhead.
*Compare to 12/15/17 and 1/4/19
Notes This is a low-skill conditioning workout that is very demanding physically as well as psychologically.
Push for a maximum effort on this one.
Movement Options
*No target
*No push-up burpee, use this sparingly and only where absolutely needed.
COOL DOWN AND ACCESSORY WORK (~20:00)
Active Recovery
5:00 easy row, bike, or walk (bike)
1:00/1:00 Prone pec stretch
1:00 Prone lat stretch
Accessory Work
3 Rounds NOT for time
10/10 3 Point dumbbell row (20# db)
20 Banded bicep curls
Minimal Equipment
Dumbbells available
3 Rounds NOT for time
10/10 3 Point dumbbell rows
10 Hammer curls
Bodyweight Only
In as few sets as possible 45 Truck rows or bent over bag rows
Another good workout this week. I really didn’t think I would be able to do that many burpees but I guess it helps I cut out the push-up. I probably would have only been able to do about 10 if I would have done them with the push-up 🙂
See everyone tomorrow!
1heckofablog.com 
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