Workout of the Day

a) mobility 4min
1:00 each
curtsy squats
samson stretch
kneeling ankle stretch (30s each)
scorpion

b) warm up 5min
in teams of 2
1 round (each)
1:00 bike (>60/50)
10 squats
remaining time tall plank hold
1:00 bike (>65/55)
10 narrow stance squats
remaining time handstand hold (nose to wall)

c) pistol / handstand 10min
emom 10min
1. 6-10 pistols
2. 30-45sec handstand hold

d) conditioning 20min
emom 20min
1. max cal bike
2. max wall balls 9/6