Daily Workout – Thu, Dec 22
Metcon
200m Run
Then for 10 mins cycle through:
30 Side to Side Hops on Plate
30 Standing Hops
10/side Lateral Step Ups
10 Banded Pull Apart
10 Banded Face Pulls
Metcon (9 Rounds for reps)
Complete 3 sets of the following (9 sets total) with 2 mins on, 1 min off on each of:
1. 25/20 Cal Row
Max Effort Single DB Step Ups (50/35 – 35/25 – 25/15) in the time remaining
2. 6 x 25ft Shuttles (out and back =1)
Max Effort Burpees to a 6" target in the time remaining
3. 20 Alternating DB Snatches (50/35 – 35/25 – 25/15)
Max Calories Assault Bike in the time remaining
Metcon
For 10 mins cycle through:
15/side Side Crunch
10 Ring Roll Outs
30 secs/side Split Stance Paloff Hold
30 secs/side Side Planck
Rest 30 secs
Move through the stations 1, 2, 3, 1, 2, 3, etc.
Only count the Max Effort Reps from each station.
You will have 9 scores to enter into Wodify!