18/2/23 Saturday Workout of the Day

Medball Partner Warm-Up

Complete For Quality

400m Run (both partners run together passing back and forth the medball)

Medball Partner Sit-Up Toss x :30sec Each Partner

Medball Rotational Partner Toss x :30sec Each Side

Medball Russian Twist Toss x :30sec

Plank Alternating Medball Taps x :30sec

400m Run (both partners run together passing back and forth the medball)

METCON (30min cap)

"The Deep"

For Time w/Partner

Partner 1: 30/24 Cal Row

Partner 2: 25/18 Cal Echo Bike

*both partner working on machines at same time

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8 Alternating Rounds (4/each)

6 Dual DB Hang Power Clean and Jerk 22.5/15kg

9 Toe to Bar

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Partner 1: 30/24 Cal Row

Partner 2: 25/18 Cal Echo Bike

*both partner working on machines at same time

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8 Alternating Rounds (4/each)

6 Dual DB Hang Power Clean and Jerk

9 Toe to Bar

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50 Burpees to 12'' Target to Finish

Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:30 Low Dragon Pose

:30 Twisted Dragon Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstring Stretch

Optional Accessories

4 Sets, For Quality

10/10 SL Barbell Hip Thrusts

10Reverse Nordic Curls