5/10/22 Wednesday Workout of the Day

Warm up

100m run

10 Samsung Twist

10 Samsung Rotations

10 Squat round arch

10 Cat/Cow

10 Bird/Dog

Accessories (20min)

SLIPS (Scales, L-sits, Inversion, Planks and Stretching)

*5 min each exercise

Scales

- Full Scale

L-Sit

- 1min leg straight/ Tuck hold on Box/ rings

Inversion

- 2x60 Handstand Hold/ Plate above head

Plank

- 2x60 Plank hold 1 leg 1 hand

Stretching

- Done at End of Class

Metcon

AMRAP

20m DB OH walking lunge 15/12.5

10 DB Box Step over

20 Alt DB Snatch

200m Run

Core Torch (15min)

AMRAP

20 Butterfly Sit ups

20 Jacknives

20 Alt V sit ups

20 Dead bugs

20 Russian twist

Cool down

30 sec each exercise

Cobra

Down Dog

Pigeon

Cat/ Cow

Couch Calf