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Warmup:
2:00 Machine
1:00 Pigeon e/s
1:00 Bottom of Squat Hold
1:00 Seal Pose
:30 Dead Hang
10 scap pushups
Conditioning
AMRAP 24:
With a partner:
1000m Row
60 OH Lunge Steps (in place) (50/35)(40/30)
80 Push ups
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2k Bike Erg
60 Box Jumps
160 Mountain Climbers
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1000m Ski
60 KB Swings (70/53)(53/35)
80 Sit-ups
-Can start at any segment and waterfall down, or can start at the bottom, and finish off with the machine.
Intent: just moving today. Have fun with a partner. It’s a core focused day so just move.
Accessory
2 Rounds
15 BB Bicep curls
20 Banded Triceps Ext
10 DB Lateral raises
10 DB Front raises