22/07/23 Saturday Workout of the Day

Warm Up:

Every 3:00 minutes, 4 sets, complete the following:

:30 Machine Choice

6 Inchworm Push-Ups

10 Lateral Line Jumps (over and back = 1)

10 Dual Dumbbell Curl and Press , light to moderate load

10Deep Lunge Mountain Climbers

"Lucky"

In Pairs, For Time:

4000m Echo Bike (Split)

10 Dual Dumbbell Hang Clean and Jerks

Synchronized 22.5/15kg

2000m Row (Split)

20 Dual Dumbbell Hang Clean and Jerks

Synchronized 22.5/15kg

150 Burpee over DB

30 Dual Dumbbell Hang Clean and Jerks

Synchronized 22.5/15kg

700m Run Together

22:00-28:00 minutes

Time Cap: 30:00 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

Accumulate 50 reps of the following:

Prone Y, T, W , light weight plates

Banded Bird Dogs

Seated Banded Cuban Rotation and Press