Saturday, July 23rd 2022

WARM UP

3 Rounds

-100m Jog

-12 BW Lunges

-12 American Swings

then,

Coach Led Hip Flow

Set Up Workout and Warm Up Movements

PARTNER WOD

In Teams of 2

35 Minutes to Finish or get as far as possible

-1 Mile Run (200m Intervals)

-50 Goblet Lunges (50/35)

-50 Wallballs (30/20)

-50 Hang DB Power Cleans

-1200m Run (200m Intervals)

-40 Goblet Lunges (50/35)

-40 Wallballs (30/20)

-40 Hang DB Power Cleans

-800 Run (200m Intervals)

-30 Goblet Lunges (50/35)

-30 Wallballs (30/20)

-30 Hang DB Power Cleans

-400m Run (200m Intervals)

-20 Goblet Lunges (30/20)

-20 Wallballs (20/14)

-20 Hang DB Power Cleans

RECOVERY

1:00/1:00 Lizard Each Side

:90/:90 Couch Stretch

Foam Roll It Bands and Glutes