Workout of the Day: Monday, 12-September-2022
Warm-up
Mobility
Time Permitting
Roll your Lats, Glutes and Quads
Pigeon and Childs Pose
Roll your Lats, Glutes and Quads
Pigeon and Childs Pose
Pause Back Squat (Find 5RM Pause BACK SQUAT)
Metcon (AMRAP – Reps)
7 min AMRAP (climb the Ladder)
2 KBS 53/35
2 Cal Ski or Row
4/4
6/6
climb by 2s
This is not long enough to pace out the gate. once the grip starts to go start doing quick breaks. Don’t sacrifice good clean reps (lockouts) for a better score.
2 KBS 53/35
2 Cal Ski or Row
4/4
6/6
climb by 2s
This is not long enough to pace out the gate. once the grip starts to go start doing quick breaks. Don’t sacrifice good clean reps (lockouts) for a better score.
then
2 rounds
5 – 10 sec tempo Squats with heels on 10-15 lb bumper plates
30 sec Superman Hold
then
2 rounds
8 Good Mornings
6 Deep Lunges