23/9/22 Friday Workout of the Day

Aaron Marcelino
Sep 17, 2022
1 min read

Warm up

200m run

10 Squat round arch

10 dislocates

10 bird/dog

10 down dog

20m bear crawl

Metcon

For Time (40min Cap)

700m Run

20 Box Jumps

20 DB Snatch

10 DB Devil Press

400m Run

20 Box Jumps

20 DB Snatch

10 DB Devil Press

200m Run

20 Box Jumps

20 DB Snatch

10 DB Devil Press

100m Run

20 Box Jumps

20 DB Snatch

10 DB Devil Press

Core workout if you finish early

AMRAP

20 Butterfly sit ups

20 Spidermans

20 Leg Raise

20 Jacknives

20 Russian Twists

Cool Down

Happy Baby

Spinal waves

passive hang

couch

calf

pec

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