Workout of the day

Friday – 10/25/2019

WARM-UP
(Mobility/Activation)
Hip Rotation Flow

(Specific)
2 Rounds
-20 Bar Taps
-10 Air Squats
-5 Dive Bomber Push-Ups

METCON
10 Minutes to Finish…
5 Rounds
-12/9 Cal Row
-12/9 Cal Bike

~Rest 3 Minutes~

10 Minutes to Finish…
5 Rounds
-10 Close Stance DB Squats (50/35)
-15 Abmat Sit-Ups
-30 Double-Unders

~Rest 3 minutes~

10 Minutes to Finish…
5 Rounds
-10 Russian KB Swings (70/55)
-10 Burpees (Rx+ Burpee Box Jump Overs)

EXTRA CREDIT
[Strength]
Back Squat
10 – 8 – 6 – 4 – 2

[Engine]
50 – 40 – 30 – 20 – 10
-Cal Bike
-Cal Ski

[Maintenance]
Hold each pose for 3 minutes:
-Dead hang from rig (with straps)
-Box assisted tricep/lat stretch
-Pancake stretch
-Seated pike stretch