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Daily Workout WOD, November 1, 2022

Daily Workout – Tue, Nov 1

Metcon

200m Run

90 secs/side Couch Stretch

Then for 8 mins cycle through:

5/side Spiderman Lunges

8/side Banded Side Clams

10/side Banded Lateral Walks

8 Banded DB Goblet Squats (T30X1)8 Banded Hip Thrusts (3 sec hold at the top)

Back Squat (Complete 3 sets of 5 at 65-70-75% of 1RM
Then 1 set of max reps at 80%)
Metcon (4 Rounds for reps)

Complete 4 sets of 2 mins on, 2 mins off of:

15 Deadlifts (135/95 – 95/65 – 75/55)

12 Hang Cleans

Max Reps Back Rack Alternating Lunges

Metcon

IN CLASS SHOULDER HEALTH

In the time remaining complete 2-3 sets of:

12/side Powell Raises

12/side Single Arm Prone Trap Raises

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