Workout of the Day: Monday, 24-October-2022
Warm-up
<p>200m Partner Backwards Sled Drag<br />then</p><p>4 Rounds</p><p>20 Hip Thrusters or Frog Pumps</p><p>6 step back Lunges</p><p>5 VMO Front Squats (try to add 5-10 lbs each round)</p>
Pause Back Squat (3×5 )
<p>10 min to work up to heavy single Pause Back Squat then</p><p>3×5 every 4 min at 75% of that heavy single</p>
Metcon (Time)
<p>21/15/9</p><p>Thruster 95/65</p><p>KBS 53/35</p><p>*5 min CAP</p>
Mobility
<p>Time Permitting<br />Roll your Lats, Glutes and Quads<br />Pigeon and Childs Pose</p>