12/12/22 Monday Workout of the Day

Warm up

100m Run

10 Good Morning

10 Cossack lunges

10 Samsung Twist

10 Bird/dog

Strength (15min)

10RM OHS

METCON (22min Cap)

2x10 min workouts

1/ 6 Rounds For Time (10min Cap)

10 Wall Ball 9/6

10 Box Jump overs 24/20

2min Rest

2/For Time (10min Cap)

10 Squat + 1 DB Devil Press 22.5/15

10 Squat + 2 DB Devil Press

10 Squat + 3 DB Devil Press

10 Squat + 4 DB Devil Press

10 Squat + 5 DB Devil Press

10 Squat + 6 DB Devil Press

10 Squat + 7 DB Devil Press

10 Squat + 8 DB Devil Press

10 Squat + 9 DB Devil Press

10 Squat + 10 DB Devil Press

Cool Down

Cobra

Scorpion

Twisted Cross

Happy Baby

Shoulder

Tai Gi Spins