Daily Workout WOD, May 2, 2023

200m Run

90 sec/side Bent Over Lat Stretch

Then complete 2 sets of:

12/side Banded External Rotations with elbow at your side

12 Banded Reverse Flys

12 Banded Triceps Push Downs

12 Shoulder Activations

12 Calf Raises

12 Standing Jumps

36 Single Unders

AQAP complete 5 sets of:

10 Strict Pull Ups / Banded Strict Pull Ups / 20 Ring Rows

20 Push Ups

30 DB Anchored Sit Ups

75 Single Unders

Rest 2 mins

In 12 mins complete 3-4 sets of:

12/side Incline Bench DB Alternating Curls

12 Bench DB Bent Over Rows (2 sec hold at the top)

15 Bent Over Rear Delt Flys

Rest as needed

20 min Assault Bike (legs only) at moderate pace