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7/10/22 Friday Workout of the Day

Warm up

200m run

10 Squat round arch

10 passive/active hang

10 dislocates

10 bird/dog

10 Inch worm

20m bear crawl


Metcon

Beginning on a 4min clock complete as many reps as possible of:

25 T2b

50 DU

15 Squat clean 60/40


If completed before 4 minutes, add 4 minutes to the clock and proceed to:

25 T2B

50 DU

13 Squat clean 80/50


If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 T2B

50 DU

11 Squat clean 100/65


If Completed before the 12 minutes, add 4 minutes to the clock and proceed to:

25 T2B

50 DU

9 Squat clean 120/80


If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 T2B

50 DU

7 Squat clean 140/90


Stop at 20 minutes


*Core workout if you finish early

5 rounds

20 Butterfly sit ups

20 Spidermans

20 Leg Raise

20 Jacknives

20 Russian Twists


Cool Down

Scorpion

twisted cross

Happy Baby

Spinal waves

passive hang

couch

calf

pec

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