Thursday Workout of the Day 22/07/21

Warm up

100m run

10 Samsung Twist

10 Samsung Rotations

10 Squat round arch

10 Cat/Cow

10 Bird/Dog

Metcon

3x10 min workouts

1/ 10 min EMOM

Odd - 4 Ring Dips + 8 Sit ups

Even - 4 Pull Ups = 8 Squats

Rest 2 Mins

2/ 10min AMRAP

15 Cal Bike/Row

15 KB Swing 24/16

10 Leg raise over KB

10 Burpee Box Jump 24/20

Rest 2 Mins

3/ 4 Rounds for Time (10 min Cap)

200m Run

20 DB Deadlift 22.5/15

15 DB Clean

10 DB Push Press

Cool down

30 sec each exercise

Cobra

Down Dog

Pigeon

Cat/ Cow

Couch Calf