Workout of the Day: Friday, 23-September-2022
Warm-up
Metcon (Weight)
12 min alt EMOM
Min 1 – 8 Lunges on the left leg
Min 2 – 8 Lunges on the right leg
Min 3 – 6 Frankenstien Squats (heels on plates if needed to get full range motion)
The lunges should be done with the bar on the back.
Use 50-60%of Best FS
Min 1 – 8 Lunges on the left leg
Min 2 – 8 Lunges on the right leg
Min 3 – 6 Frankenstien Squats (heels on plates if needed to get full range motion)
The lunges should be done with the bar on the back.
Use 50-60%of Best FS
Metcon (AMRAP – Rounds and Reps)
7 min AMRAP
40/30 cal Row
8 Wall Walks
8 Devil Press 50s/35s
Who Can get back to the row?
40/30 cal Row
8 Wall Walks
8 Devil Press 50s/35s
Who Can get back to the row?
Mobility
Time Permitting
Roll your Lats, Glutes and Quads
Cobra and Childs Pose
Roll your Lats, Glutes and Quads
Cobra and Childs Pose
then
2 rounds
20L/20R sec Lunge hold
10 Pushups
then
2 rounds
10 walking lunges
5 Burpees