10/1/23 Tuesday Workout of the Day

Warm-Up

3 Sets for Quality

1:00 Cal Row or Cal Bike

10 Air Squats

20m SA Bottoms Up KB Waiters Walk

20 Bear Plank Shoulder Taps

10 Bent Over Trap 3 Raises

METCON (Time Cap: 25:00)

"Dr. Drake Ramoray"

For Time:

15/12 Cal Row

14 Single Arm Dumbbell C&J 22.5/16kg

50 Wall ball 9/6kg

15/12 Cal Row

14 Single Arm Dumbbell C&J

40 Wall ball

15/12 Cal Row

14 Single Arm Dumbbell C&J

30 Wall ball

15/12 Cal Row

14 Single Arm Dumbbell C&J

20 Wall ball

15/12 Cal Row

14 Single Arm Dumbbell C&J

10 Wall ball

*alternate arms on db c&J reps every 7 reps

Time Domain 16:00-20:00

Time Cap: 25:00

Accessories: Leg Work

3 Sets, For Quality

10 Barbell Hip Thrusts

30m Weighted walking lunges

1:00 Wall Sit

Load: Your Choice

Mobility

5/5 Active Pigeon Stretch

:30sec Childs Pose

10/10 Side Lying Thoracic Rotations

10/10Supine Lumbar Rotation Stretch