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09/05/22 Monday Workout of the Day

Warm Up

100m Run

20 Curly Jeffs

10 Squats

10 Inch worm

10 Good Mornings


Metcon (45min )


12min Cap

100;m Run

2 Rounds

16 Front Rack Barbell Lunges 40/30

22 Alt DB Snatch 15/10

100;m Run

2 Rounds

16 Front Squat 40/30

22 Alt DB Snatch 15/10

100m Run


2min Rest


12min Cap

150 DU/300 Single Skips

5i0 Snatches 30/20

40 Box Jump Over 24/20

30 T2B

20 Lateral Burpee over bar

10 Pull -ups


2min Rest

7min running clock

Part A

1KM Row

in remaining time

Part B

Barbell Thrusters 40/25


Cool Down

Cobra

Down dog

Groin

Twisted Cross

Scorpion

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