Workout of the Day: Friday, 14-October-2022
Warm-up
<p>1000/800m Row with Strong Leg Drive</p><p>then</p><p>3 Rounds</p><p>5 Tempo OHS with heels on plates</p><p>10 Calf Raises</p><p>5 Bent over Rows</p>
Metcon (4 Rounds for reps)
<p>12 alt EMOM</p><p>min 1 – 10 Good Mornings (heavier than last time)</p><p>min 2 – 8 Front rack Step back Lunges</p><p>min 3 – 4 Frankenstein Squats (heels on 10 lb plates)</p><p> </p>
Metcon (Time)
<p>3 Rounds</p><p>400m Run </p><p>500m Row</p><p>15 OHS 135/95</p>
Mobility
<p>Time Permitting<br />Roll your Glutes and Quads<br />Pigeon and Childs Pose</p>