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30/9/22 Friday Workout of the Day

Warm up

100m Run

10 Good Mornings

10 Inch Worms

10 Cat/Cow

10 Bird/Dog


Metcon

15min AMRAP

10 Cal

10 Push up

20 Sit up

30 Squats


ROMWOD (35min)

Stretch session

45 seconds each pose


Easy pose side stretch

seated shin stretch

Cat/Cow

Thread the needle

Childs pose

Down Dog

Up Dog

Down Dog

3 legged down dog L/R

Low lunge

pyramid

High lunge

Warrior

Wide leg forward fold

Side lunge L/R

Half Pigeon L

Full pigeon L

Half Pigeon R

Full pigeon R

Down dog

Up dog

close leg forward fold

Squat groin stretch

seated groin stretch

Cow face stretch

Table top

Bridge

Seated forward fold

half lord of the fishes



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