Workout of the Day

Here you can find today’s workout.

__________
Thursday
Warm-up
Warm-up
AMRAP x 9 MINUTES
1:00 Row or Bike (Increasing intensity each round)
10 Groiners
10 Lunges
10 Wallball Deadlifts
10 Wallball Thrusters
Recovery Workout
Metcon
EMOM x 10 MINUTES
MIN 1 -- AMRAP of 4 Alt. Lunges + 4 Perfect Push-ups
MIN 2 -- Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES
MIN 1 -- AMRAP of 4 Perfect Air Squat + 4 Slam Balls
MIN 2 -- Row or Bike, Moderate Effort

*This recovery effort is to set-up tomorrow's WZA Qualifier Workout. Pre-gameday, we want a good sweat, lots of ROM, open up the legs from yesterday and walk away feeling great.
Cool Down
Warm-up
FLOW STRETCHING
2:00 Pigeon (1:00 each side)
2:00 Saddle
2:00 Child's Pose
2:00 Lat Rolling / Distraction (1:00 each side)
2:00 T-Spine Rolling / OH Opening
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