Daily Workout WOD, March 29, 2023

200m Run

90 secs/side Overhead Banded Stretch

Then complete 2-3 sets of:

10 Banded Reverse Fly

10 Banded Pull and Rotate

3 Wall Walks

20 Wall Facing Shoulder Taps

In 14 mins complete the following for quality:

5-4-3-2-1 Weighted Strict Pull Ups / Banded Strict Pull Ups / Hard Ring Rows

# Wall Facing Strict HSPU / Strict HSPU / 5/side DB Strict Press

AQAP complete the following:

21-15-9 DB Front Squats (50/35 – 35/25 – 25/15)

3-2-1 25ft HS Walks / 7-5-3 Wall Walks

21-15-9 Alternating T2B or Single Leg T2B

Rest 2 mins

4-3-2 25ft DB Front Rack Lunges (50/35 – 35/25 – 25/15)

3-2-1 25ft HS Walk / 7/5/3 Wall Walks

21-15-9 V-Ups

Complete 3 sets of:

15 DB Reverse Flys

AQAP complete:

30-20-10 Alternating Pistol Squats

3-2-1 25ft HS Walk / 7-5-3 Wall Walks

10-20-30 GHD Sit Ups

20 min Easy Pace on Assault Bike