Daily Workout WOD, December 1, 2020

90 secs/side Pigeon Stretch
Then in 8 mins complete 2-3 sets of:
10/side Monster Walks
6/side DB Front Foot Elevated Split Squats
6/side Lateral Step Ups
8/side Banded Deadbugs

Suggested Back Squat Warm Up:
1 x 8 reps
1 x 6 reps
1 x 5 reps
1 x 4 reps

SKILLS WARM UP

In 8 mins complete:
15 Beat Swings with low range of motion
15 Beat Swings with large range of motion
2 x 5 Hip to Bar Swings
Banded push away drill with band
Low Bar MU or practice the kip with feet close together

Complete 3 sets of:

AMRAP x 3 mins:
10 Bar MUs / or 1 min practice / or 10 Pull Ups
30 Wall Balls (20/14)
20 C2B Pull Ups / 20 Ring Rows
In remaining time complete as many Burpees to a 6" target as possible

Rest 3 mins between sets

Optional Extra Work

Complete 2-3 sets of:
45-60 sec Hollow Hold
1 min/side Side Plank
Rest 1 min

Echo Bike session:

3 mins at 95% MAP
Rest 2 mins
2 mins at 100% MAP
Rest 1 min
1 min at 105% MAP
Rest 1 min
50 secs on / 50 secs off
40 secs on / 40 secs off
30 secs on / 30 secs off
20 secs HARD / 20 secs off

Then climb back up to the 3 min MAP (which = your average RPM on a 5 min max calorie/distance test)
Standard for ADVANCED Men would be around 70-73 / Women 60-63