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19/9/22 Monday Workout of the Day

Warm up

20m Duck walk

20 China Abs

20 Leg swings 10/10

20 Good Mornings

20 Squat round arch


Strength (20min)

5x5 Back Squat

*60-70% of 1RM

*Superset with Bulgarian Split Squat


Metcon

20min AMRAP

500m Bike

15 HSPU

30m HS Walk

250m Row

30m HS Walk

15 HSPU

100m Run


Cool Down

20 Leg swings 10/10

20 Good Mornings

20 Squat round arch

20 Cat/ Cow

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