Workout of the Day 10 October 2017

by | Oct 9, 2017

GENERAL PHYSICAL PREPARATION
WARM UP
10 Banded Hamstrings
10 Hollow Rocks
10 Candlestick Rollsthen

2 sets

20 Partner Leg Throwdowns

METABOLIC CONDITIONING
Metcon (No Measure)

8 Intervals

250 Row Sprint or 25 second Bike Sprint
*  can alternate between them
* rest 2 minutes between intervals

STRENGTH/SKILL
Metcon (No Measure)

Done Post Metcon as a Finisher:

3-4 Rounds of (Giant Set):
KB/DB Reverse Lunge x 8 ea. Rest 45s.
KB 1-Arm Rows x 8 ea. Rest 45s.
Banded Ab Pulldowns x 16. Rest 45s.