Workout of the Day: Friday, 28-October-2022
Announcement
<p>Frankenstien, Scooby Doo, Naughty Nurse? What is your favorite Halloween Costume? Let us know by wearing it this Monday 10/31, See you then!</p>
Warm-up
<p>1000/800m Row with Strong Leg Drive</p><p>then</p><p>3 Rounds</p><p>10 Walking DEEP Lunge</p><p>5 Jefferson Curls with Light DBs</p>
Metcon (4 Rounds for reps)
<p>12 Alt EMOM 10-20 lbs heavier than last time Min 1 – 12 Good Mornings</p><p>Min 2 – 8 Step Back Lungs in Front Rack</p><p>Min 3 – 4 Frankenstein Squats with heels on plates</p><p> </p>
Metcon (Time)
<p>12/9/6/3</p><p>Hang Squat Snatch 95/65</p><p>Box Jump overs</p><p>HSPU</p>
Mobility
<p>Time Permitting<br />Roll your Lats, Glutes and Quads<br />Pigeon and Childs Pose</p>