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16/02/22 Wednesday Workout of the Day

Warm up

100m run

20m Emu Walk

20m Broad Jump

10 Pike push ups

30 sec Tai Gi Spins


Prep (with Broomstick, Barbell)

5x Strict press

5x Push Press

5x Push/Split Jerk


Strength (15min)

4x8 Push/Split jerk


METCON

"Flame Thrower (25min Cap)

For Time

100 Single DB Thruster 22.5/15

80 Alt V sit up

60 Squats

40 Butterfly Sit up

20 Burpee

*every 5min Complete 200m Run


Cool Down

Cobra

Down Dog

Cat/Cow

Thread the needle

Pigeon

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