Workout of the Day: Friday, 13-September-2024
Announcement
Warm-up
4 Rounds
:45 sec Plank
24 Hip Bridges or GHD Hip Ext
12 Back Squat w/empty bar
6 Kip Swings
Tempo Pause Back Squat (10 EOMOM
3 Tempo Pause Back Squat
5 sec down pause for 2 sec explode up
use wedges or plates under heels to get more depth.)
3 Tempo Pause Back Squat
5 sec down pause for 2 sec explode up
use wedges or plates under heels to get more depth.)
Metcon (Time)
1K/800m Row
50 SA DB Push Press 50/35 (switch arms whenever)
150ft SA OH DB Walking Lunge
50 SA DB PP
1K/800m Row
*18 min cap
Mobility
Time Permitting
Roll your Lats, Glutes and Quads
Pigeon and Childs Pose
Yoga w/Jenny will be held on the 2nd and 4th Saturday each month at 9:30 am, please reserve a spot, thanks!