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Daily Workout WOD, April 6, 2022

06 Apr, 2022


On the cardio machine of your choice:
3 min at an easy pace
Then complete 3 sets of:
30 secs on, 30 secs off at a progressively increasing intensity!
Every 5 mins x 25 mins:
#1: 1000/850m Row – 60/45 Cal Assault Bike
#2: 800/700m Row – 50/35 Cal Assault Bike
#3: 700/600m Row – 40/28 Cal Assault Bike
#4: 600/500m Row – 35/25 Cal Assault Bike
#5: 500/400m Row – 30/20 Cal Assault Bike

For the first interval you should have at least 1 min of rest. If you cannot have that amount of rest with the required distance/calories, then stop so that you do have 1 mi rest. Then with each following set you should have more and more rest; and in turn you can increase the intensity. The last 2 sets should be sprints!
EMOM x 12 mins:
1. 8-12 Kneeling DB Hammer Curls (T2120)
2. 8-15 DB Push Ups ( 2 sec pause at the top)
3. 30 sec L-Sit or Tuck on the bar / Hollow Hold
In the time remaining perform the Hip Stretch of your choice
Optional Extra Work

Complete 4-5 sets of:
4x25ft Sled Push (3/2 plates)
2x25ft Standing Arm Over Arm Sled Pull
5 Sandbag Cleans (150/100)
2x50ft Sandbag Carry
Rest 2 mins

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