Workout of the Day: Tuesday, 01-November-2022
Warm-up
<p>3 Rounds</p><p>45 sec Side Plank on each side (on forearm)</p><p>30 sec HS Hold</p><p>20 Sec L-sIt Hold From Pull-up Bar (Bend Knees if needed)</p><p>then</p><p>3 Rounds</p><p>200ft Suitcase Carry (100ft per side)</p><p>14 SA OH Step Back Lunges (7 per side) </p><p>7 Strict TTB ( Controlled and go as high as possible)</p>
Metcon (Time)
<p>2 Rounds</p><p>5 HSPU or DBPP</p><p>10 cal Row</p><p>20 DUs or 20 SUs</p><p>*Pace R1 and go fast R2</p><p>*rest 1 min between rounds</p>
Metcon (Time)
<p>10 Rounds</p><p>10 HSPU or Heavy db Push Press</p><p>20/15 Cal Row </p><p>40 DUs</p><p>rest 2 min</p><p>*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.</p>
Mobility
<p>Time Permitting<br />Roll your Lats, Glutes and Quads<br />Pigeon and Childs Pose</p>