Workout of the Day


September 17, 2018

## Sport _**A: Back Squat (75%x5, 80%x4, 85%x3x3)**_ **2 min rest b/t sets* _**A2: Hip external rotation stretch**_ **10 seconds each side* **Between each work set* _**B: 3-way Shoulder Raises (3x8 (each way))**_ Front/Lateral/Bent **90 sec rest b/t sets* _**C: Metcon (Time)**_ 3 RFT: 20 Toe Touches 35/25 10 Halfmoons 35/25 50m single arm Farmer's Carry 35/25 **If you let go of the plate, do 10 burpees.* ## Performance _**A: Back Squat (75%x5, 80%x4, 85%x3x3)**_ **2 min rest b/t sets* _**A2: Hip external rotation stretch**_ **10 seconds each side* **Between each work set* _**B: 3-way Shoulder Raises (3x8 (each way))**_ Front/Lateral/Bent **90 sec rest b/t sets* _**C: Metcon (Time)**_ 3 RFT: 20 Toe Touches 25/10 10 Halfmoons 25/10 50m single arm Farmer's Carry 25/10 **If you let go of the plate, do 10 burpees.*