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