Workout of the Day: Friday, 08-September-2023
Warm-up
Metcon (Time)
Every 3 min for 6 Rounds
10/6 cals Ski
25ft Sand Bag Carry
4 Sand Bag Cleans
25ft Sand Bag Carry
stagger start groups, fastest goes first
*score is time it takes to complete the 6 Rounds within the time parameters
Back Rack GFYs (10 min EOMOM
5 Back Rack Bar Bell GFYs
Back Step Lunge, Back Step Lunge, Back Squat)
5 Back Rack Bar Bell GFYs
Back Step Lunge, Back Step Lunge, Back Squat)
Lunge, Lunge, Squat
Mobility
Time Permitting
Roll your Lats, Glutes and Quads
Pigeon and Childs Pose
3 Rounds
15 GHD Hip Ext
12 Step Back Lunges
9 Wall Balls