Workout of the Day

14082019

Warm-up
Warm-up
2 rounds of:
Run 200 meters
30 seconds of high knees
30 seconds of butt kickers
10 Push ups
15 GHD hip extension, with 2-sec pause at extension

Specific warm up
Warm-up
Push-up
5 push-ups + 30-seconds of downward dog

GHD sit-up
Perform 2 sets of the following complex:
3 GHD sit-ups at 1/4 range of motion +
3 GHD sit-ups lowering torso to parallel to floor +
3 GHD sit-ups with full range of motion

Practice
100m run
5 push-ups
5 GHD sit-ups

Workout of the day
Metcon (Time)
5 rounds for time of:
400-m run
30 push-ups
30 GHD sit-ups

Scaling options
Warm-up
For 400-mtr run: Rowing or Air Bike
Push-ups: Inclined push ups/ Knee Push-ups/ Wall Push-ups
GHD sit-ups: Abmat sit-ups

Goal
Warm-up
Goal is completed in under 30 min.

Cool Down
Warm-up
Cobra pose, shoulder Stretch, Hamstring stretch