09/09/23 Saturday Workout of the Day

Warm-Up:

12:00 EMOM, Alternating Each Minute

minute 1: :45 second Machine of Choice

minute 2: 10 Bar Kip Swings + 5 Inchworm Push-Ups

minute 3: 10 Banded Face Pulls + 10 Banded T's

minute 4: :30 second Hollow Hold

"Hubba Bubba"

Complete for Time

50 Toe to Bar

*One partner hanging, while 1 partner complete 5 Toe to Bar. Must be 5 alternating every set

into..

200m Farmers Carry 32/24kg

*Every Break Perform 10 Synchro Push-Up then switch partners on carry

into..

30 Ring Muscle-Ups/30 Pull-Ups

*Every Break Perform 10 Synchro V-Ups, then switch partners

into..

200m Farmers Carry 32/24kg

*Every Break Perform 10 Synchro Push-Up then switch partners on carry

into..

50 Toe to Bar

*One partner Planking, while 1 partner complete 5 Toe to Bar. Must be 5 alternating every set

Goal: 20:00-25:00 minutes

Time Cap: 35:00 minutes

Recovery / Mobility Protocol

1:00 minute Down Dog to Updog

1:00 minute Thoracic Extension with Foam Roller

1:00/1:00 1:00 minute Scorpion Stretch

:30/:30 second Thread the Needle Stretch