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Daily Workout WOD, April 8, 2022

08 Apr, 2022

4.8.22

Metcon
90 secs/side Couch Stretch
Then in 8 mins complete 2-3 sets of:
15/10 Cal Row
8 Banded Pull Downs
8 Banded Reverse Flys
8 Banded Y’s
10 Banded Hip Thrusts (3 sec hold at the top)
10 Banded Lateral Walks
10 Double DB OH Straight Leg Crunches
Back Squat (In 15 mins complete 4 sets of 10(-2) reps)
Building
Metcon (Time)
AQAP complete:
35-25-15
T2B / Hanging Knee Raises
Double DB Front Squats (50/35)
Box Jump Overs with step down (24/20)

Time Cap: 12 mins
Metcon
Optional Extra Work

Every 2 min for 10 mins:
50-100ft HS Walk

AMRAP x 18 mins:
45 sec Row
Rest 45 secs
45 sec Assault Bike
Rest 45 secs
45 sec Ski Erg or Run
Rest 45 secs

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