Workout of the Day - June 21, 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:
- 30 Dead Hang Hold
- 10 Banded Pull Aparts
- 10 Banded Shoulder Press
- 10 Scapular Push Ups

Wod
15 Min AMRAP:
- 100 Meter Dual KB Farmer's Carry (53/35)
- 10 Dumbbell Renegade Rows (50/35)
- 25 Meter Single Arm DB OH Carry (L)
- 25 Meter Single Arm DB OH Carry (R)
- 15 Dumbbell Floor Press
Goal: 3-4 Rounds
Kettlebell Weight:
RX: 53/35
Int: 35/26
Beg: 26/15
Dumbbell Weight:
RX: 50/35
Int: 35/25
Beg: 25/15

Accessory
3 Sets:
- 10/10 KB Single Arm Bottoms Up Overhead Press
- 10/10 Single Arm Bent Over Rows
- 8 Negative Push Ups @20X1
- Rest 1 Min