Always Moving - 4/7/23

“Always Moving”

Group Warm Up: Cardio Based Exercise

Teams of 3: 2 Rounds

· 20 Sec L-Sit

· 10 Banded Good Mornings

· 20 Zombie Side Steps (Band)

Strength Work: 12 mins to Establish 1 rep Max

· Clean & Split Jerk

Accessory Work: 3 x 3

· Front Squats (use same weight for 3 sets)

WOD: 3 RFT (18 min TC)

· 20 Pull Ups

· 30 Walking Lunges

· 20 HSPU / DB Push Press (22.5/15)

· 30 GHD Sit Ups / Rig Pikes **

**Set up bench with DB to hook feet in. Must touch ground behind you then DB at feet.

**Set up rig height with hook 2 below your normal height. Both feet must touch the hook then the floor to count.

Cool Down: Stretches