Daily Workout WOD, December 29, 2022

3 min Shuttle Run

1 min/side Banded External Rotation (elbow at side)

1 min Inchworm

1 min Banded Good morning

1 min/side Half Kneeling DB Presses

1 min Shoulder Activations

AQAP with a partner compete:

3 rounds each of:

15 Deadlifts (245/165 – 185/125 – 95/65)

10 Strict HSPUs / DB Presses / Push Ups

1 Legless Rope Climb / Rope Climb / 6 Strict Pull Ups / 12 Ring Rows

Directly into:

3 rounds each of:

20 KB Swings (70/53 – 53/35 – 35/25)

15 Kipping HSPUs / DB Push Press / Push Ups

12 C2B Pull Ups / Pull Ups / 20 Kipping Ring Rows

Directly into:

3 rounds each of:

20 Single DB Step Ups (50/35 – 35/25 – 25/15) (24/20)

5 Wall Walks

Complete 3 sets of:

8/side Banded Dead Bugs

45 secs/side Side Plank

45 sec Front Plank

No Rest!

Complete 4 sets of:

35/25 Cal Assault Bike Sprint

Rest 3 mins

Compete 3 sets of:

20 Banded Triceps Pull Downs

20 Banded Biceps Curls

20 Banded Pull Apart

Rest 1 min