Workout of the Day: Tuesday, 13-December-2022
Warm-up
<p>10 min Backward Sled Drag</p><p>then</p><p>3 Rounds</p><p>20 sec HS Hold or Push-up Plank Hold</p><p>10 Bent over Rows</p><p>10 Deep Lunges</p>
Skill
<p>15 min alt Every 90 sec</p><p>5-20 Kipping or Butterfly Pull-ups or MU</p><p>10-50 DUs</p>
Metcon (Time)
<p>21/15/9</p><p>DB Hang Squat Clean 50s/35s</p><p>Burpees over DB</p><p>HSPU</p><p>*12 min Cap</p>
Mobility
<p>Time Permitting<br />Roll your Lats, Glutes and Quads<br />Pigeon and Childs Pose</p>