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9/12/22 Friday Workout of the Day

Warm Up

20m Bear Crawl

20m Broad Jump

20 Squat Round Arch

15 Table tops

10 Glute Bridge

5 Inch Worms


Metcon (40 min)

Interval Training

1:1 Rest

Option 1

- 2x 700m, 2x400m,2x200m Run

Option 2

-2x 1000m, 2x500m, 2x250m Row

Option 3

- 3x 1500m, 2x1000m, 2x800m Bike

Option 4

- 6x 40 Burpees + 40 mountain climbers


In remaining time Conduct stretches below


Cool down

30 sec each exercise

Couch

calf

German hang

passive hang

Cat/Cow

Pigeon

Thread the Needle

Scorpion

Twisted Cross

Up/Down dog

Groin Stretch

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