Workout of the Day: Thursday, 15-September-2022
Warm-up
Pull-ups (MAX WEIGHTED STRICT PULL UP (belt /DB/band))
Shoulder Press (MAX STRICT PRESS )
Strict Press 605 (Weight)
with 60% Find one MAX Set of STRICT PRESS
Metcon (Time)
For time
10 synchro Bar Facing Burpees
20 split power cleans 135/95
10 syncrho BFB
30 split DL
10 synchro BFB
20 split Shoulder to OH
10 Synchro BFB
10 synchro Bar Facing Burpees
20 split power cleans 135/95
10 syncrho BFB
30 split DL
10 synchro BFB
20 split Shoulder to OH
10 Synchro BFB
Mobility
Time Permitting
Roll your Lats, Glutes and Quads
Pigeon and Childs Pose
Roll your Lats, Glutes and Quads
Pigeon and Childs Pose
10 tempo ring rows
20 Flappy Birds (Arms by side and raised to shoulder level laterally)
20 Overhead Clappers (Arms straight out laterally then clap overhead)
20 Hulk Clappers.
then
2 rounds
10 Bent Over Rows with plate
10 Pushups on Plates