01/04/23 Saturday Workout of the Day

Warm Up:

Every 2:00 minutes, 4 sets, complete the following:

:30 Machine Choice

10 Lateral Line Jumps (over and back = 1)

8 Russian KBS + 8 American KBS

6 Inchworm Push-Ups

Partner WOD (20min Cap)

"Pick and Roll"

For Time w/Partner

200 Double Unders

40 Alternating Wall Walks (total)

70/50 Cal Row

100 American KBS 24/16kg

70/50 Cal Bike

40 Alternating Wall Walks (total)

200 Double Unders

**Notes**

Wall Walks = Must be alternating for 40 total

Finisher

Accumulate 50 reps of the following:

Seated Banded Cuban Rotation and Press

Wall Anterior Tibialis Raises

Weighted GHD Hip Extensions

Recovery

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00Updog Pose