Saturday, October 20th 2023

WARM UP – bike/rower

1:00 easy bike/rower

1:00 moderate bike/rower

:30 hard bike/row

MOVEMENT/MOBILITY – Moderate DBs,

:25 straddle middle/right/left

:25 downward dog

:30 Pigeon Stretch

5/5 Reach Throughs

10 reverse snow angels

*grab KBs

8 Russian Swings

6 Hand 2 hand Swings

8 Goblet Squats

6 KB Snatches

8 American Swings

PARTNER WOD

4 Rounds (Split However)

30 Cal Bike

30 DB Push Press (50s/35s)

30 DB Squats (50s/35s)

rest 2:00

4 Rounds (Split However)

30 Cal Row

30 Toes-to-Bar

30 Wallballs (20/14)