Workout of the Day 11.02.2021




General Warmup

3' For Quality

  • Jumping jacks

Every 30s

  • 3/3 RDL airplane


Mobility

  • 5x per side: 10s Scorpion Hold


Specific Warmup

  • 30s Reverse plank glute bridge

  • 30s Push-up to Pike

  • 30s Pause air squats

  • 30s Inch worms

Strength

10' E2MOM

  • 5-8 HSPU / Pike Push-ups / Push-ups

  • 16 Bent over row*

If using one arm, perform 8-16/arm

depending on load



Workout

18' AMRAP

  • 8 Renegade rows/side (or Bench dips / Push ups)

  • 6/6 RDL with reach

  • 60 sec wall sit


Accessory


McGill Big 3 (Link)

  • Curl up

  • Side Plank

  • Birddog


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