16/09/23 Saturday Workout of the Day

Warm-Up:

3 Sets, For Quality

10 Alternating Bird-Dogs

10 Goblet Squats, Moderate Load

5/5 Kettlebell Windmills, Light Load

10 Weighted Prone Swimmers, Light Load

10 Squat Jumps

"Madame President"

Complete for Time with a Partner

100/80 Push-Ups

60 Alternating Dumbbell Snatch

100m Single Arm Overhead Walking Lunges

20 Alternating Wall Walks

100m Single Arm Overhead Walking Lunges

60 Alternating Dumbbell Snatch

100/80 Push-Ups

Dumbbell Load: 22.5/15kg

Time Cap: 30:00 minutes

Goal: 22:00-26:00 minutes

Recovery / Mobility Protocol

:30sec/:30 seconds KB Calf Smash

1:00/1:00 minute Half Kneeling Hamstring Stretch

1:00/1:00 minute Tall Dragon Stretch

1:00 minute Standing Forward Fold

1:00 minuteUpdog Pose