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Workout of the Day Saturday 18/09/21

Updated: Sep 12, 2021

Warm up

200m run

10 Squat round arch

10 Arm swings L/R

10 Bird/Dog

10 down dog

20m bear crawl


Metcon

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

2 rounds

25 leg raise

50 Goblet Lunges

15 Goblet Squat


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

2 rounds

25 leg raise

50 Goblet Lunges

13 Goblet Squat


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

2 rounds

25 leg raise

50 Goblet Lunges

11 Goblet Squat


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

2 rounds

25 leg raise

50 Goblet Lunges

9 Goblet Squat


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

2 rounds

25 leg raise

50 Goblet Lunges

7 Goblet Squat


Stop at 20 minutes


Core Torch

5 rounds

20 Butterfly sit ups

20 Spidermans

20 Leg Raise

20 Jacknives

20 Russian Twists


Cool Down

1 min each

Happy Baby

Spinal waves

passive hang

couch

calf

pec


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