Saturday – Partner WOD

FBB Flow Warm-up

3-4 ROUNDS…
1:30 Bike or Row (:45 EZ / :45 Moderate…increase each round!)
10 Steps Bear Crawl Forward (slow & intentional)
10 Steps Bear Crawl Backward (slow & intentional)
10 DBL DB Strict Press (from lunge stance, switch forward leg at rep 5)
10 DBL Sumo DB Deadlift
10 DBL DB Thrusters
20 Plate Hops

-10:00 Cap-

22min AMRAP
Rx
200m RUN
12 Burpees
15 KBS 53/35lb

*partners alternate after each round. *Scale weight as needed on KBS.
* workout is on the track.

FOR RECOVERY*
3:00 Banded Hamstring Stretch
3:00 Dragon Stretch + Nasal Breathing
3:00 Calf Release on KB

*Perform 1:30 on each side of the body.