Daily Workout WOD, March 3, 2022

1 min of your choice (Run / Row/ Assault Bike)
90 secs/side Pigeon Pose
90sec/side Hip 90/90

Then for 6 mins cycle through:
10 Banded Pull Apart
10 Empty Barbell OH Reverse Lunges
10 Shoulder Activations
10 Alternating V-Ups

With a Partner complete 4 sets of the following:

AMRAP x 2 mins of:
1 min Cardio for max distance
Max Synchro Burpee Bar MUs / Burpee C2B / Burpee Pull Ups / Burpee Knee Raises

Rest 1 min

AMRAP x 2 mins of:
1 min Cardio for max distance
Max Synchro OH Barbell Lunges (95/65 – 75/55)

Rest 1 min

AMRAP x 2 mins of:
1 min Cardio for max distance
Max Synchro Med Ball Straight Leg Crunches

Rest 1 min

Coach Led Mobility and Cool Down Session
2 mins/side of 1 exercise for the hips
2 mins/side of 1 exercise for stretching the pecs

Optional Extra Work

Complete 3 sets of:
8-12 Barbell Banded Biceps Curls (T2120)
15 Banded Triceps Extensions (T2120)
15 Incline Bench Prone Trap Raises (T2120)
Rest 2 mins

Complete 3 sets of:
8-10 GHD Raises / 15 Banded Leg Curls (T2120)
Rest 30 secs
6/side DB Rear Foot Elevated Split Squats (T30X1)
rest 90s