Workout of the Day 10/11/2024

Warmup
1:30 Bike
:30/side pigeon stretch
:30/side couch stretch
10 Bootstrappers
3/3 scorpion stretch
20 Glute Bridges
10/10 Pike/straddle leg raises
10/side ATG Split Squats
10 Back Squats
Strength
Every 2:00 x 4 sets
Back Squats x 8
*Warmup and try to perform all 4 sets around 65-70%
Metcon
Part 1:
5 Wall Walks
40/30 Cal Bike
30 Strict Handstand Pushups
40/30 Cal Bike
200ft Bear Crawl
14 min cap
L1: Inchworms, 20/15 cals on machines, DB Zpress 15/10, 50 plank shoulder taps
L2: partial range of motion wall walks, kipping HSPU or less reps or DB Zpress 35/25
Rx+ 50ft handstand walk at beginning and end, ski for bike, 30 deficit kipping HSPU 4""/2""
Part 2:
3 sets:
Bulgarian Split Squats x 8/8
Flutter Kicks x 30 (l/r=1)
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