13/01/24 Saturday Workout of the Day

Warm-Up

2 Rounds, For Quality

1:00 Bike

2 Wall Walks + 10-15 second Wall Facing Handstand Hold

:10 second Dead-Hang + :10 second Active Hang + 10 Kip Swings

into..

Team KB Race Warm-Up

Each team member much touch each KB with each hand

Best 2 out 3 between teams!

Conditioning

“Blitzen”

2 Person Team Workout

5:00 minute AMRAP

20 Strict Handstand Push-Ups

10/10 Synchro Kettlebell Snatch 24/16kg

20 Pull-Ups

-Max Calorie Echo Bike in the Remaining Time

Rest 2:00 minute between Rounds

Continue until 180/150 Calories Completed

Time Cap = 42min

Score = Time to Completion or Calories at Time Cap

*One person working at a time

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5 Side Lying Thoracic Rotations