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Workout of the Day

June 18, 2020 By Coach Carlos

WARMUP:
2 Sets:
30 sec Plank
30 sec Glute Bridge Hold
30 sec Wall Sit
A.
Three sets of:
Front Squat Tempo 2121 x 5 reps
Barbell row x 10 reps
Kettlebell Windmills x 5 reps each side
Farmer + Front Rach Carry 3 Lengths per side
B.
20 Minute EMOM:
10-15 Goblet Squats
40-50 Double Unders
C.
2 sets:
1️⃣Load up a barbell and place Glute Loop above knees⁣
2️⃣ Perform 6 reps coming to a dead stop at the bottom and pausing for 1 second at the top⁣
3️⃣ Perform 6 nonstop constant tension reps⁣
4️⃣ Perform 6 top range pulses ⁣
5️⃣ Roll the bar away and perform 20 abductions from the top position⁣
6️⃣ Perform 20 abductions from the bottom position⁣
7️⃣ Curse my name and feel the glute burn⁣

Filed Under: Workout of the Day [WOD]

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