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Daily Workout WOD, June 19, 2020

19 Jun, 2020

6.19.20

Metcon
EMOM x 6 mins of:
1. 45 sec Samson Stretch
2. 45 sec Banded Air Squats
3. 45 sec Row
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
12 Alternating Back Rack Lunges (115/80)
12 KB Swings (70/53)
12 Box Jumps (24/20)

Rest 5 Mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
10 DB Thrusters (50/35)
200/150m Row
40 DUs / 60 Singles
Metcon
Complete 4 sets of:
21s (7 low, 7 high, 7 full) Banded Bicep Curls
15-20 Banded Triceps Extensions
15 Prone Trap Raises
Rest 90 secs
Metcon
Optional Extra Work

AQAP complete 10 rounds of:
5 Pull Ups
10 Push Ups
15 Air Squats

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