Daily Workout WOD, February 15, 2022

1 min Row or Assault Bike
90 secs/side OH Banded Distraction

Then complete 2 sets of:
6 Banded Pull Downs (hold 2 secs at the bottom)
6 Banded Reverse Fly (hold 2 secs at the top)
6 Banded Pull & Rotates (hold 2 secs at the top)

Then complete 2 sets of:
10 Inchworms
10 Ring Rows

Then complete 2 sets of:
30 sec HS Hold
30 sec Top of Ring or Plank Hold
30 sec Active Shoulder Hold

Every 90 secs x 9 mins (6rds):
1. Max Reps (-1) Strict Pull Ups
2. Max Reps (-1) Strict HSPUs

AMRAP x 10 mins:
15/10 Cal Row or 12/9 Cal Assault Bike
6 Power Snatches (135/95)
Rest 30 secs

Optional Extra Work

AQAP complete:
90-70-50 DUs
12-9-6 Ring MUs

Compete a total of 2 sets of Row, Run or Assault Bike of:
3 min moderate pace
Rest 1 min
2 min moderate/high pace
Rest 1 min
2 x 1 min hard pace
Rest 30 secs
3 x 40 secs on / 20 secs off
4 x 30 secs on / 30 secs off
Rest 2 mins