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Daily Workout WOD, July 4, 2022


200m Run
50 DUs / 100 Singles
90 secs/side Hip & Knee External Rotations on box

Then complete 2 sets of:
30 secs Bottom of Squat hold while holding onto post
6/side Reverse Lunges
6/side Banded Side Clams – hold for 2 secs at the top
6/side Back Rack Split Squats

Then go directly to the first part as it is a primer for your squats!

Complete 2 sets of:
8/side RNT Rear Foot Elevated Split Squats
10 Med Ball Hip Thrust & Leg Curl (T2120)
Back Squat (Complete 5 sets of 8 reps (T2120))
This is a progression from last week.
Build to a heavy but perfect 8 reps
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
5 Devil’s Presses (50/35 – 25-15)
5/side DB Reverse Lunges (50/35 – 25/15)
50 DUs / Singles

Stay strong on the Devil’s Presses so that you can cruise your way on the Lunges and DUs.
Take the rest you need so that you do not have to break on your DUs.
This will get "Grippy"!
For 8 mins cycle through:
30 sec L-Sit on bar / Tuck Sit / Hollow Hold
45 sec Feet Elevated Ring Plank Knees to Elbows
15-20 DB Anchored Sit Ups
Optional Extra Work

Complete 3 sets of:
1500m Ski Erg or Row
500m Assault Bike (hard)
Rest 2 mins

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