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Daily Workout WOD, January 5, 2022

05 Jan, 2022

1.5.22

Metcon
1 min Assault Bike or Row
90 secs/side Hip & Knee External Rotation

Then complete 2 sets of:
8/side Banded Side Clams
8/side Banded Side Lying Hip Abduction

Then complete 2 sets of:
15 Shoulder Activations
10 Scapula Push Ups
30 sec HS Hold

Metcon
In 12 mins complete 3 sets of:
6/side DB Rear Foot Elevated Split Squats
Rest 30 secs
12/side DB Single Leg Romanian Deadlifts
Rest 30 secs
1 min/side Weighted Side Plank
Rest 90 secs
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 mins:
20/15 Cal Row / 15/10 Cal Assault Bike
20 Mixed Hold (1 x OH + 1 in Front Rack) DB Lunges (50/35 – 35/20 – 25/15)
20 T2B / Hanging Knee Raises
20 HR Push Ups
Metcon
Optional Extra Work

Complete 3 sets of:
8/side Single Arm DB Rows (knee on bench) TX220
Rest 90 secs

Complete 3 sets of:
6 Barbell Hip Thrusts (TX330)
(Build to a heavy 6 rep)

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