Workout of the Day
October 6, 2018
## Sport
_**A: Warm Up**_
_4 rounds:_
100m jog
5 jumping squats
10 Spiderman lunges
_**B: Metcon (Time)**_
_In teams of two, complete 4 rounds of:_
4 rope climbs
10 HSPU
10 Deadlifts (155/125)
400m Row
_**C: Abs**_
Sit ups: 3x10
Side Plank: 3x20s/side
## Performance
_**A: Warm Up**_
_4 rounds_
100m jog
5 jumping squats
10 Spiderman lunges
_**B: Metcon (Time)**_
_In teams of two, complete 4 rounds of:_
4 rope climbs
10 Modified rope climbs
10 Seated DB Press
10 Deadlifts (115/85)
400m Row
_**C: Abs**_
Sit ups: 3x10
Side Plank: 3x20s/side