11/03/23 Saturday Workout of the Day

Warm-Up

3 Sets, For Quality:

1:00 Machine of Choice

5/5 Single Leg DB RDLs

2/2 Turkish Get Ups

1 Skin the Cat

:20 Tuck L-Hang

METCON (25min Cap)

Partner Workout

"Bourbon Street"

For Time:

20 Strict Weighted Pull-Ups (total)

40 Deadlifts 102/70kg

40 Alt DB Hang Snatch 22.5/15kg

60 Toe to Bar

40 Alt DB Hang Snatch 22.5/15kg

40 Deadlifts 102/70kg

20 Strict Weighted Pull-Ups (total)

*Strict Weighted Pull-Ups = Accumulate reps as team, while 1 partner holds deadlift

Alt DB Hang Snatch, Deadlifts, Toe to Bar = while 1 partner holds a plank

Core Finisher

10min AMRAP

20 Crunches

5 Hollow body roll to V sit up

20 Russian Twist 10/5

5 Hollow body roll to V sit up

40 Mountain Climbers

Recovery

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00Saddle Pose

Optional Accessories

3 Sets, For Quality

16 Bent Over KB Seesaw Row

10 Dual DB Zottman Curls

8/8 Plyometric Foot Elevated Glute Bridges

8/8Single Leg Tempo Slider Hamstring Curls