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8/7/22 Friday Workout of the Day

Warm up

Twice through

20m Duck walk

20m Broad Jump

20m Butt Kicks

20m Floor Sweepers


Metcon

Rounds For Time (30min Cap)

50-40-30-20-10

DU (x3 single skips)

Butterfly Sit ups

* in-between sets complete the below

500-400-300-200-100m

Run


Cool Down

Cobra

Groin

Scorpion

Calves

Hamstrings

Shoulder Screws

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