TUE 7/18/23 WOD

Warm up - Plank tap relays (10 MIN) - Floor progression: 10 sec hollow rock - :10 seated single-leg elevated hold each leg - :10 seated double knee tuck hold - :10 seated l-sit hold –BOX PARALLETE PROGRESSION:   :10 hollow hold - :10 double-knee tuck hold - :10 single-leg elevated hold/leg - :10 L-sit hold –

MINI ROUND: 1 set - :10 L-sit hold - 3 burpees-to-target - 25-ft DB farmers carry –

WOD

5 sets:
On a 2:00 clock:
:30 L-sit hold L2- KNEES BENT L1-:20 PLANK HOLD
10 burpees-to-target (12 in) L2- SAME L1-10 BURPEES
Max distance DB farmers carry L3-50/35# L2-35/20# L1-15/10#
Rest for 1:00.
STRETCHING | 5:00

2 sets:
:30 cobra stretch
:30 alternating scorpion stretch