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Daily Workout WOD, March 9, 2020

09 Mar, 2020

3.9.20

Metcon
2 mins/side Couch Stretch
The complete 2 sets of:
30 sec Med Ball Adduction squeeze between knees into
10 Med Ball Hip Thrusts with a 3 sec hold (stay on your heels)
10 Front Rack RNT Split Squats T30X1
Metcon
Complete the following Back Squat warm up:

5 at 30% T33X1
5 at 40% T33X1
5 at 50%
4 at 60%
4 at 70%
3 at 80% then 2 reps

Back Squat (Build to a heavy 2 rep for the day)
Metcon (Time)
AQAP complete 3 rounds of:
16 Single Arm OH DB Lunges (50/35)
16 T2B
16 Burpees over DB (sideways)

2nd round – Burpees over DB (DB facing)
3rd round – Burpee Box Jump Overs (24/20)

Time Cap: 15 mins

Metcon
Optional Extra Work

Complete 3 sets of:
30-45 sec Hollow Hold
30-45 sec/side Side Plank
30-45 sec Front Plank
Rest 90 secs

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