Workout of the Day - June 13, 2024

Mobility
- 2:00 External Shoulder Release (each side)
- 10 Windmills (each side)
- 0:30 Wrist Stretches (3 ways)
- 10 Hip Bridges
- 8 Shoulder Bridges
- 6 Straight Bridges
- 4 Crab Bridges

Warm-up
5 Minutes:
- 1 Min Row
- 10 Banded Bent Over Rows
- 8 Sprawls
- 10 Reverse Lunges

Wod
For Time:
Buy In: 50 Meter KB Front Rack Carry
14-12-10-8-6
- Dual KB Sumo Deadlift (70/53)
- Push Up
*30 Meter Farmer's Walk Between each set.
Cash Out: 50 Meter KB Front Rack Carry
Time Cap: 18 Min
Weights:
RX: 70/53
Int: 55/35
Beg: 44/35

Accessory
3 Sets:
- 45 Sec Superman Hold
- 60 Sec High Plank Hold
- 60 Sec Glute Bridge Hold
- Rest 1 Min