TUE 1/16/24 WOD

Warm Up - 2 sets:  10 alternating Spiderman stretches - 10 leg swings/leg (across body) - 10 banded pass-throughs - 10 banded pull-aparts - 1 set:  1:00 bike, row, or Ski-erg (conversation pace) - :30 straight arm plank hold - :30 air squats - 1:00 bike, row, or Ski-erg (moderate pace) - :30 handstand hold - :30 walking lunges - 1:00 bike, row, or Ski-erg (moderate pace) - 10 shoulder presses (empty barbell) - 10 front rack lunges - 2 sets:  8 push presses - 8 alternating front rack lunges – Rest 1:00 between sets –

WOD (12 Min CAP)
20 push presses L3-75/55# L2-65/45# L1-55/35#
20 alternating front rack lunges

5 Rounds for Time

Stamina

:40 standing bike

:20 seated bike

12 Rounds Total Calories

Post WOD – Accumulate 1:30 bar hang