Workout of the Day 10/03/2024

Warmup
2:00 Machine of Choice
:30/side Calf Stretch
10 Bootstrappers
:15 Bar or Ring Hang
Warmup and practice movements
Metcon
Part 1:
EMOMx12
1. 40 sec Bike
2. 40 sec A jumps
3. 20 sec rope hang
4. 40 sec plank hold
Rest 3 min
Part 2:
5 rounds for time
200m run
100 heavy rope single unders
2 rope climbs
1 min side plank (30 sec/side)
*25 mincap
Part 3:
Accumulate 2 min L-sit
*5 paralette shoot thorughs every break
L1: rope row hang, 1/2 reps on part 2, rope lowers, tuck sit
L2: rope climb as high as comfortable
Rx: as written
Rx+: rope hang with rope at chest, 50 heavy rope double unders, legless rope climbs
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