Daily Workout WOD, May 4, 2023

400m Run

1 min Bird Dog

1 min Scapula Push Up to Downward Dog

1 min Banded Face Pulls

1 min Banded Ys

1 min Alternating V-Ups (2 sec hold at the top)

1 min Shoulder Activations or Active Hang

For 3 mins have everyone practice 5 reps each ofthe following T2B progressions:

1. Beat Swings

2. Heel Raises

3. High Knee Raises (more like Knees to Elbows)

4. Very High Straight Leg T2B (as high as possible)

5. T2B (bent knee pulling back then kick to touch the bar as high as possible)

AQAP complete:

1200-800-400m Run

40-30-20 T2B / Hanging Knee Raises

40-30-20 Burpees to a 6″ target

Rest 3 mins between sets

EMOM x 9 mins:

1. 30 sec Front Ring Plank / 30 sec Plank

2. 30 sec/side Side Plank

3. 30 sec Hollow Hold