Workout of the Day: Saturday, 17-December-2022
Warm-up
Metcon (AMRAP – Rounds and Reps)
With a Partner
30AMRAP
1 round of Cindy
(5 Pull-up, 10 Push-up, 15 Air Squats)
1 round of DT
(155/105, 12 DL, 9 HPC, 6 S2OH)
1 round of Short Nancy
(200m Run, 15 OHS 95/65)
*Partners alternate rounds for 30 min
Mobility
Time Permitting
Roll your Lats, Glutes and Quads
Pigeon and Childs Pose
2 Rounds
1 min Wall-sit
10 Calve Raises with a 3 sec hold at top
20 Lateral Shoulder Raises with 2.5-10 lb plates
then
2 Rounds
200m Jog
10 alt DB Snatch
5 Burpees