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Daily Workout WOD, April 22, 2022

4.22.22

Metcon
5 mins Row / Run / Assault Bike
1 min/side Super Front Rack Stretch

Then for 8 mins cycle through:
8 Banded Pull Downs
8 Banded Reverse Flys
8 Banded Y’s
5/side DB Plank Row + Push Up
5/side Single Arm Half Get Ups
30 secs/side Single Arm Pike Handstand Hold (feet on box)

Front Squat (In 15 mins complete 5 sets of 5(-2) reps (T20X1))
Start at around 75% of your 1RM and build up to a heavy 5 with 2 reps in reserve!
Metcon
AQAP complete:
12-9-6-3 Front Squats from floor (185/125 – 135/95 – 75/55)
200m Run
9-7-5-3 Devil’s Presses (35/20 – 20/15)

Time Cap: 12 mins
Metcon
IN CLASS SHOULDER HEALTH
Complete 3 sets of:
15 Banded Face Pulls
12 Incline Bench Prone Trap Raises
12 Prone Swimmers
Rest up to 90 secs
Metcon
Optional Extra Work

Every 3 mins x 15 mins:
2 Hang Power Cleans from below the knees + 2 TnG Power Cleans
(build up to a heavy complex for the day)

Every 2 mins x 10 mins:
5 TnG Power Snatches at 65-75% of your 1RM

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