Workout of the Day: Tuesday, 13-September-2022
Warm-up
Metcon (Time)
10 rounds
10 HSPU or HEAVY DB PP
20/15 Cal ROW
40 DUs
rest 2 min
the goal here is to push fast on each round
and focus on recovering during the 2 min rest.
If you are unable to hit 40 DUs in 1-4 sets consistently and quickly then scale to 75 Single Unders.
10 HSPU or HEAVY DB PP
20/15 Cal ROW
40 DUs
rest 2 min
the goal here is to push fast on each round
and focus on recovering during the 2 min rest.
If you are unable to hit 40 DUs in 1-4 sets consistently and quickly then scale to 75 Single Unders.
Mobility
Time Permitting
Roll your Lats, Glutes and Quads
Pigeon and Childs Pose
Roll your Lats, Glutes and Quads
Pigeon and Childs Pose
45 sec Side Plank on each side (on forearm)
30 sec HS Hold
20 Sec L SIt Hold From Pullup Bar (Bend Knees if needed)
then
3 rounds
200ft Suitcase Carry (100ft per side)
14 SA OH Step Back Lunges 7 per side
7 Strict TTB (Control as High as Possible)
then
2 rounds
5 HSPU or DBPP
10 cal ROW
20 DUs or 20 SUs
GO steady R1 and FAST R2 rest 1 min between rounds.