06.20.2022

Workout of the Day

A. 3 Sets:

  • Bike or Row 1 minute
  • Quadruped Hip CARs x 2 per
  • Alt Scorpion x 8

B. 2 Sets:

  • Sumo Stance Air Squat x 3 @ 3131
  • Regular Stance x 3 @ 3131
  • Narrow Stance (Toes Forward) x 3 @ 3131

C. 6 Sets – Back Squat @ 30X1

  • Set 1 – 3 reps @ 70-75%
  • Set 2 – 2 reps @ 75-80%
  • Set 3 – 1 rep @ 85-90%
  • Set 4 – 3 reps @ 75-80%
  • Set 5 – 2 reps @ 85-90%
  • Set 6 – 1 rep @ 90%+

Rest 2-3 minutes between sets

D. 3 Sets

Against a 3 minute clock:

  • Row 500/450m
  • Wallball x Max Reps

Rest/Walk 3 minutes between

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