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Daily Workout WOD, March 3, 2022

03 Mar, 2022

3.3.22

Metcon
1 min of your choice (Run / Row/ Assault Bike)
90 secs/side Pigeon Pose
90sec/side Hip 90/90

Then for 6 mins cycle through:
10 Banded Pull Apart
10 Empty Barbell OH Reverse Lunges
10 Shoulder Activations
10 Alternating V-Ups

Metcon (4 Rounds for reps)
With a Partner complete 4 sets of the following:

AMRAP x 2 mins of:
1 min Cardio for max distance
Max Synchro Burpee Bar MUs / Burpee C2B / Burpee Pull Ups / Burpee Knee Raises

Rest 1 min

AMRAP x 2 mins of:
1 min Cardio for max distance
Max Synchro OH Barbell Lunges (95/65 – 75/55)

Rest 1 min

AMRAP x 2 mins of:
1 min Cardio for max distance
Max Synchro Med Ball Straight Leg Crunches

Rest 1 min

Both partners are working at the same time on the cardio (so one machine each) then go synchro on the other exercises
Metcon
Coach Led Mobility and Cool Down Session
2 mins/side of 1 exercise for the hips
2 mins/side of 1 exercise for stretching the pecs
Metcon
Optional Extra Work

Complete 3 sets of:
8-12 Barbell Banded Biceps Curls (T2120)
15 Banded Triceps Extensions (T2120)
15 Incline Bench Prone Trap Raises (T2120)
Rest 2 mins

Complete 3 sets of:
8-10 GHD Raises / 15 Banded Leg Curls (T2120)
Rest 30 secs
6/side DB Rear Foot Elevated Split Squats (T30X1)
rest 90s

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