Workout of the Day: Friday, 30-September-2022
Warm-up
Metcon (Weight)
12 min Alt EMOM
Min 1 – 5 Good Mornings with Weight
Min 2 – 8 Step Back Lunges (Front Rack) Alt
Min 1 – 5 Good Mornings with Weight
Min 2 – 8 Step Back Lunges (Front Rack) Alt
Metcon (Time)
For time
50 KBS 53/35
40 Burpees
30 KBS
20 Burpees
10 KBS
11 min CAP
Better Hang on and stay moving on those burpees
50 KBS 53/35
40 Burpees
30 KBS
20 Burpees
10 KBS
11 min CAP
Better Hang on and stay moving on those burpees
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
8 RDLs with empty bar
30 sec Lunge hold on each leg
then
2 rounds
10 Bent over rows
10 walking lunges