Friday, August 18th 2023

WARM UP – rower

5 burpees

20/16 cal Bike

5 burpees

10 squat jumps

MOVEMENT/MOBILITY – pull up bar

:30 stagger stance forward fold / side

:30 lunge hip flexor stretch / side

:30 pigeon / side

:30 frog stretch

10/10 quadruped donkey kicks / side

10/10 quadruped fire hydrants / side

2/2 quadruped hip CARs each direction / side

:10-:15 wide grip dead hang

:10-15 narrow grip dead hang

:10-:15 chin up grip dead hang

12 scap pull ups

6 reverse snow angels

BODYBUILDING

EMOM x 10 – Alt.

-10 Barbell Bent Over Rows

-8 DB Arnold Press

METCON

“Flying Karen”

For Time:

150 Wallballs (20/14) (10’/9′)

@ 0:00 and every wallball break

-30 Double Unders

-5 Burpees