Upside Down World | Tuesday 23/1/24

Warm Up: Individual Warm Up / Mobility

Workout: For Time

Rx Option: (22.5/15 – 20/16”)

250 – 500 – 750 – 500 – 250m

2 – 4 – 6 – 4 – 2 reps

Man Makers

Pike Handstand Box Walks

DB Burpee Step Overs

Scaled Option: (15/10 – 20/16”)

250 – 500 – 750 – 500 – 250m

2 – 4 – 6 – 4 – 2 reps

Man Makers

Pike Handstand Plate Walks

DB Burpee Step Overs

Into:

Strength: EMOM

Back Squat

(Pause Reps)

5 – 4 – 3 – 5 – 3 – 1

Reps

5k Challenge

Progressive Run

x 15 minutes

x 18 minutes

See App for Details

Mobility / Cool Down

Pigeon Stretch

Hip 90/90’s

Child Pose & Cobra

Lat Twists on Bar

Over Ball Shoulder Stretch