Workout of the Day


October 15, 2018

## Sport _**A: Pause Back Squat (3x6 @ 60-65%)**_ *2-3 second pause* *Pause on first 3 reps then last 3 reps are regular tempo *2 min rest b/t sets _**A2: Half kneeling ankle stretch**_ *3 sets total, whenever you want. *10 seconds each side _**B: Floor Row (3x6)**_ *90 second rest b/t sets _**C: Metcon (AMRAP - Reps)**_ 4 sets for max reps: :30 T2B :30 rest :30 Wall Balls 20/14 :30 rest :30 Push Ups :30 rest :30 Plank Marches :30 rest ## Performance _**A: Pause Back Squat (3x6 @ 60-65%)**_ *2-3 second pause* *Pause on first 3 reps then last 3 reps are regular tempo *2 min rest b/t sets _**A2: Half kneeling ankle stretch**_ *3 sets total, whenever you want. *10 seconds each side _**B: Floor Row (3x6)**_ *90 second rest b/t sets _**C: Metcon (AMRAP - Reps)**_ 4 sets for max reps: :30 Hanging Knee Raises :30 rest :30 Wall Balls 14/10 :30 rest :30 Push Ups :30 rest :30 Plank Marches :30 rest