Workout of the Day

Warm up 4 rounds 5 four part squats 10 sky reaches each side 5 walkouts 10 cossack squats Strength Back squat 8x3 Between sets 1-4 Lateral band walk 10 steps each way Lateral kicks 8-12 each side WOD Amrap 20 20 pull ups 10 thrusters 500m run

Every hour on the hour This workout will be performed every hour you are awake, if you miss an hour you can pick it up later and perform the missed work on a different hour. Every hour perform 5 dips (off a chair) 10 lunges (total) 15 jumping jacks Or Every hour perform 12 push … Continue reading August 18, 2018

Warm up 5 rounds 8 cossack squats 6 deck squats 4 windmills 2 tgu Strength Weighted cossack squats 6-6-6-6-6-6 Back rack March 6 sets WOD 100 back squats