Workout of the Day

CAGE WORKOUT
a) movment prep
2 rounds
45"on/15"off
bike
samson stretch
down ups

b) prehab
tabata
hollow rock
arch rock

c) conditioning
amrap 14min
12/10cal bike
10 goblet squats 24/16
8 burpees

HOME WORKOUT
movement prep
2 rounds
10 samson stretch
10 lateral squat stretch
5 handwalks + push ups
5 down dog & seal

WOD
a) 3 sets
10 backrack bulgarian split squats/side
20 alt backrack cossack squats
40sec backrack plank hold

b) amrap 14min
7 chair dips
14 sit ups
21 step ups