Workout of the Day


October 1, 2018

## Sport _**A: Back Squat (1RM)**_ *Take 20 min to find your 1RM *Rest as needed _**A2: Hip External Rotation Stretch**_ *3 sets in warm up sets *10 sec each side _**B: 3-way Shoulder Raises (3x10 [5 each way])**_ Front/Lateral/Bent *90-sec rest b/t sets *Try to increase from last week _**C: Metcon (Time)**_ 3 RFT: 100m Run 10 Burpees 10 1-arm KB Swings 53/35 ## Performance _**A: Back Squat (1RM)**_ *Take 20 min to find your 1RM *Rest as needed _**A2: Hip External Rotation Stretch**_ *3 sets in warm up sets *10 sec each side _**B: 3-way Shoulder Raises (3x10 [5 each way])**_ Front/Lateral/Bent *90-sec rest b/t sets *Try to increase from last week _**C: Metcon (Time)**_ 3 RFT: 100m Run 10 Burpees 10 1-arm KB Swings 35/26