Daily Workout WOD, January 20, 2023

200m Run

Then for 10 mins cycle through:

6/side Samson Stretch

6/side Squat to Thoracic Rotations

6/side Lateral Lunges

6/side Kneeling DB Strict Press

6/side Single Arm DB Thrusters

EMOM x 6 mins:

4-6/side Single Arm DB Push Press (moderate to heavy weight)

6 Double DB Front Rack Squats (T33X1) use the same weight as you used for the Push Press

AQAP complete:

100 DB Thrusters (50/35 – 35/25 – 25/15)

Perform 10 Burpees over DBs every 2 mins starting at 0!

EMOM x 15 mins:

1. 45 sec Max Cal Assault Bike

2. Max Rep T2B / Hanging Knee Raises

(go for max reps unbroken and then go for as many as you can for the remainder of the minute)

3. Rest

Every 4 mins x 32 mins:

Alternate between 500m Row / 400m Run

Complete 4 sets of:

20-30 secs L-Sit on Paralletes or Bar

15 Feet Elevated Swiss Ball Roll Outs

10/side Banded Dead Bugs

Rest 90 secs