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3/11/22 Thursday Workout of the Day

Warm up

250m Row/600m Bike

20 Squat round arch

15 Good Mornings

10 Samsung Twist

5 Push ups


Strength (20min)

4x8 Bench Press

*60% of 1RM


Metcon

For Time (20min Cap)

In 5 mins complete:

50 Goblet Squats 24/16

remaining time burpees

rest 1min


In 5mins complete

50 Butterfly Sit ups

remaining time KB Swings 24/16

rest 1min


In 5mins complete

50 ALT reverse goblet lunges 24/16

remaining time Box Jumps

rest 1min


In 5mins complete

50 ALT KB Thrusters 24/16

remaining time Max Cals


Cool down

Couch

calf

German hang

passive hang

Cat/Cow

Pigeon

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