15/07/23 Saturday Workout of the Day

Warm-Up: 8:00 minutes

2 Sets, For Quality:

:30 second Wall Sit Hold

10 Alternating Bird-Dogs

6/6 Single Arm Ring Rows

:30 second Glute Bridge Hold

:15 second Chin-Up Hold

"Ratatouille"

For Time, Complete with a Partner

4 rounds

200m Farmers Carry 2xKB 32/24kg

4 Rope climbs

20 Alternating Medball Partner Russian Twist Tosses 9/6kg

*Can switch direction of russian twist toss at 10 reps or alternating rounds

Rest 3:00 minutes

1 Round

800m Farmers Carry 2xKB 32/24kg

16 Rope climb

80 Alternating Medball Partner Russian Twist Tosses 9/6kg

Switch direction of russian twist toss every 20 reps

Partners Sit 1.5m away from each other

Time Domain: 30:00-40:00 minutes

Time Cap: 40:00 minutes

Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Childs Pose

Optional Accessories

4 Sets, For Quality

10/10 Staggered Stance Barbell Goodmorning

8-10 Strict Alternating Toe to Bar

Rest as needed between exercises