08/04/22 Friday Workout of the Day

Warm up

100m Run

20 Squat round arch

15 Good Mornings

10 Samsung Twist

5 Push ups

Metcon

Partner Workout (26min Cap

For Time

Workout 1 "Pina Colada" (12min Cap)

80 Cal Buy in changing every min

once complete into remaining time AMRAP

30 Power Snatch 50/35

30 T2B

*At home option

1000 mountain climbers Changing every min

once complete into remaining time AMRAP

30 Pike push ups

30 leg raise

2 min rest

Workout 2 "Espesso Martini" (12min Cap)

21-15-9-6-3

Sync Thrusters Swapping after each set

*A1 Barbell 40/25

*A2 KB/DB 24/16 or 22.5/15

into

42-30-18-12-6

Pull Ups

into

21-15-9-6-3

Sync Burpees

*At home option

21-15-9-6-3

A1 Squat Jumps

A2 Plank hold

into

42-30-18-12-6

Push ups

into

21-15-9-6-3

Sync Burpees

Cool down

Rollouts

Down Dog

Couch

calf

German hang

passive hang

Cat/Cow

Pigeon

Scorpion

Twisted Cross