"WORKOUT OF THE DAY"
- WARM UP
- WOD
-
POST-WOD
- 0:30 Easy Bike
- 0:30 Active Spiderman
- 0:30 Child's Pose
- 1:00 Bike
- 0:30 Pausing Glute Bridges
- 0:30 Inchworm to Push-Up
- 0:30 Fast Bike
PART 1: Stamina squats:
EMOM 10 @77% of 1 RM front squat:
Min 1: 3 front squats
Min 2: 6 back squats
PART 2: WOD
For time
2 rounds
- 10 thrusters 60/40 kg
- 10 box jump overs
Rest 1 min
2 rounds:
- 10 thrusters 50/35
- 10 box jump overs
Rest 1 min
2 rounds:
- 10 thrusters 40/29
- 10 box jump overs
COOLDOWN
MOBILITY
1:00 Frog Stretch
AFTER CLASS
10-8-6-4-2:
- Wall Walks
- Farmers Carry Lengths (10 Meters)
Dumbbells: (50's/35's)