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7/12/22 Wednesday Workout of the Day

Warm up

100m run or 1min Star Jumps

10 Tea Cups

10 Squat round arch

10 Cat/Cow

10 Bird/Dog

10 Passive/active hang


Skill (10min)

T2B/ Knee Raises


METCON

For Time (30min Cap)

2 Rounds (keep weight Light)


A/ 3min AMRAP

20 Cal Row

10 Burpee over Rower


30 sec rest


B/ 3min Bike (hold uncomfortable pace)


30 sec rest


C/ 3min AMRAP

100m Run

10 HSPU


30 sec rest


D/ 3min AMRAP

10 2xDB Devil Press 15/12.5

10 2xDB Squat


Cool Down

Up/Down Dog

Cat/Cow

Forward Fold

Scorpion

Twisted Cross

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