Workout of the Day Thursday 14/10/21

Aaron Marcelino
Oct 9, 2021
1 min read

Updated: Oct 10, 2021

Warm up

100m run or 1min Star Jumps

10 Tea Cups

10 Squat round arch

10 Cat/Cow

10 Bird/Dog

Skill (15min)

Rope Climb

* Practice Lock off technique

* release to lock off

METCON

3x 8min Workouts

1/ AMRAP

200m Run

10 Deadball Burpee over box or Burpee (at home)

rest 2 min

2/For Time (8min cap)

2000m Bike

30 KB Swings

20 KB Lunges

10 KB Squats

rest 2 min

3/ 3 rounds for time (8min cap)

400m row

10 Wall Ball

10 Pull ups

Cool Down

Up/Down Dog

Cat/Cow

Forward Fold

Scorpion

Twisted Cross

https://video.wixstatic.com/video/f9d3e3_8e9e6655d3f74f52aa88ff9dd8aa4856/360p/mp4/file.mp4

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