10.21.2022 WORKOUT OF THE DAY

October 20, 2022

WOD

On the 2:00 x 10 Sets:
500/400 Meter Bike Erg
AMRAP “Macho Man” (115/85) [52/38]

“Macho Man”:
3 Power Cleans
3 Front Squats
3 Push Jerks

*Score = Total Rounds of “Macho Man”

MOBILITY

1:00 Barbell forearm smash (each side)

AFTER CLASS

Ring Plank Hold Seconds

After Each Set :
30 Second Superman Hold
50′ Double Dumbbell Overhead Walking Lunge