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20/9/22 Tuesday Workout of the Day

Warm up

100m run

20m Duck walk

10 Floor sweepers

20 Plank Shoulder Taps

10 Tabletops

10 Air Squats


Metcon

4x9 min Workouts (40min Cap)

1min Rest between rounds


1/ 9 min AMRAP

10 Cal Bike

20 Squats

10 Devil Press 22.5/15


2/ For Time 9 min Cap

700m Run

20 Burpee Box Jumps


3/ 9 min AMRAP

10 Pull up

15 Wall ball

20 Knee raises

25 Wall Ball Sit up


4/ For Time 9 min cap

50 KB Swing 24/16

100m KB carry

40 KB Swing

100m KB carry

30 KB Swing

100m KB carry

20 KB Swing

100m KB carry

10 KB Swing


Cool Down

Tai Chi Spins

Scorpions

Twisted Cross

Floor sweepers

Thread the needle

Down Dog

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