Workout of the Day: Tuesday, 18-October-2022
Warm-up
<p>4 Rounds</p><p>50ft Bear Crawl</p><p>10 Ring Rows</p><p>30 Forward Clappers</p>
Metcon (Weight)
<p>12 alt EMOM</p><p>even min: 8 Single Arm KB or DB Rows using Bench</p><p>odd min: 5-10 Deficit Push-ups</p>
Metcon (Weight)
<p>Every 3 min for 21 min</p><p>3 Rounds</p><p>5 Pull-ups</p><p>6 HSPU</p><p>7 Front Squats 135/95</p><p>*Scale weight if unable to get 3 Rounds done in under 2 min</p>
Mobility
<p>Time Permitting<br />Roll your Lats, Glutes and Quads<br />Pigeon and Childs Pose</p>