Workout of the Day 4.3.24

Warm Up:

2 min Bike

1 min 20 ASQ +5 burpees

2min Bike

1 min 20 Lunge+5 burpees

Mini Band Walks

“Fire Breathing Rubber Duckies”

OTM x15min

Min1-5

5 Pull Ups

10 Push Ups

15 ASQ

Min 6-10

10 Thrusters (M)

Min11-15

5 Pull Ups

10 Push Ups

15 ASQ

Post WOD:

10 Bottoms Up KB Press/side

10+10 Pallof Press+Oblique Twists/side

x4-NFT

Extras:

2×20 Rear Delt Raise

3×15 Bicep Curls & Skull Crushers