Daily Workout – Thu, Mar 23
Metcon
200m Run
For 6 mins cycle through:
12 Down Ups
6/side Step Up to Reverse Lunge
12 DB Banded Squats
30 secs/side Bent Knee Copenhagen Plank
Back Squat (Every 2 mins x 10 mins:
7 Back Squats
3 High Box Jumps / 5 Box Jumps / 10 Plate Jumps)
7 Back Squats
3 High Box Jumps / 5 Box Jumps / 10 Plate Jumps)
Metcon
EMOM x 24 mins of:
1. 17/10 – 12/7 Cal Assault Bike
2. 15-20 T2B / Straight Leg Crunches
3. 20/12 – 15/8 Cal Row
4. 45 sec Max Effort Strict HSPUs / 3-5 Wall Walks / 20 Shoulder Taps
Optional Extra Work
EMOM x 15 mins:
1. 45 sec Sandbag Carry or Double KB Front Rack Carry
2. 30 sec OH Yoke Hold or Double KB OH Hold
3. 2 x 50ft Sled Push (tough weight but repeatable)
