Workout of the Day


March 27, 2020

A: 

Dynamic Warm-up:
Knee hugs (5 each side)
Heel to butt (5 each side)
10 Toe touch-hip ext
Lunge and twist (5 each side)
Arm circles (10 forward/10 backward)
10m Walking Kicks
"L" stretch/Lat stretch
10m Bear Crawl
Spiderman stretch
Russian Baby-makers

B: Back Squat (5-3-5-3-5-3)

*Option for those who have bars and racks
*2-min rest b/t sets


1x5 @ 65%
1x3 @ 73%
1x5 @ 70%
1x3 @ 78%
1x5 @ 75%
1x3 @ 83%

200m Run

*60s if you have no way of measuring distance

C: Floor seated DB Press (4x6)

*Pair w/ supermans - 3x10

200m Run

*60s if you have no way of measuring distance

D: DB Bent over Row (4x10 [5 each side])

*Alt. Flexed
*pair w/ ext. rotation stretch - 3x:10s

200m Run

*60s if you have no way of measuring distance

E: Metcon (AMRAP - Reps)

Challenge:
How many (odd-object) OH Squats can you get in 30 seconds?

*Use anything (NOT a bar) for weight. Try to weigh whatever it is that you use and post that weight in the comments. Score is for reps.