Workout of the Day
Warm Up
2:00 bike8 yoga flows
10 lunges lunge squat
Banded 7’s
6 up-down box step overs
10 plate ground to over head
10 Light DB OH DB step back lunges
Hip halo series
Review alternating DB snatch
Back squat build up
Check Round
1 round5 burpee box jump overs
10 alternating DB snatch
10 cal bike
8 v-ups
6 overhead DB step back lunges wod weight
112124
1 minute max burpee box jump overs 24/201 minute rest
1 minute max alternating dumbbell snatches 50/35
Rest 1 minute
1 minute max bike cals
Rest 1 minute
1 minute max v-ups
Rest 1 minute
1 minute max dumbbell over head step back lunges 50/35 switch arms as needed
Rest 2 minutes
3 sets of max rep back squats at 70-75 percent of 1RM
Rest 2-3 minutes between sets