Workout of the Day 16.01.2021



General Warmup


3 Rounds

  • 30sec low box runners

  • 10 Object thrusters

  • 10 Prone T raises


Mobility

  • Rotating 90/90 Hip Stretch


Workout


25' AMRAP

1 round of the complex

followed by...

2 rounds of the Metcon


Complex*

  • 6-10 Ground to Shoulder

  • 6-10 Front Squat

  • 6-10 Shoulder to Overhead


Depending on weight and what kind of loads, chose reps that can allow the athlete to move roughly 1 minute


Metcon

  • 10-15 Object thrusters

  • 30-50 lateral hops


Accessory / Cooldown


6' For Quality

  • 5/5 Dead Bug

  • 20 mountain climbers

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