Saturday, November 4th 2023

WARM UP

3 rounds

30 jumping jacks

10 air squats

10 push ups

MOVEMENT/MOBILITY – heavy band, 2 DB’s

*grab heavy band

:20 supine banded hamstring stretch leg straight up + :20 leg across body + :20 leg fall open / side

:30 side lying banded quad stretch / side

:30 banded behind the back reach stretch / side

:30 plank w/ t-spine rotation

5 inchworms w/ pushup

*grab 2 DB’s

5 DB cleans

5 DB Renegade Rows

5 DB push press

5 DB Clean and Jerks

CORE PRIMER

30 V ups

30 Russian twists (L+R = 1)

20 V ups

20 Russian twists (L+R = 1)

PARTNED WOD

4x

12 Man Makers @ 50/35s (6 and 6)

24 T2B

400m Run

after final round

600m KB Farmer Carry @ 70/50s split however