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Daily Workout WOD, July 22, 2022


1 min Assault Bike, Row or 200m Run
90 secs/side Hip & Knee External Rotation on box

Then complete 2-3 sets of:
8 Banded Hip Thrusts (hold for 1 sec at the top)
8/side Banded Side Clams(hold for 1 sec at the top)
8/side Banded Lateral Walks
8 Down Ups

Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 mins:
9/7 Cals Assault Bike – 12/9 Cal Row
15 Wall Balls (20/14)
9 Toes to Rings / Hanging Knee Raises on Rings / Hanging Knee Raises on Bar
6 Burpees to a 6" target
Regular Stance Front Rack Box Squats (In 15 mins complete 5 sets of 5 reps (building))
Perform Box Squats, regular squat width, with the barbell in the front rack
Optional Extra Work

Complete 4-5 sets of:
400m Run at mile pace PR
200m Run – active rest
400m Run at 3km pace
Rest / Walk 2 mins

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