"CHAN'S CHALLENGE"
- WARM UP
- WOD
-
Post-WOD
- 0:30 Lay and Pray
- 0:30 Child’s Pose
- 0:30 Half Kneeling Rocking Adductor Stretch (each side)
- 0:30 Bodyweight Hip Bridges
- 0:30 Single Leg Hip Bridges (switch sides at 0:15)
- 0:30 PVC Pass Throughs
- 0:30 PVC Around The World (switch directions at 0:15)
- 0:30 PVC Behind The Head Strict Press
- 0:30 PVC Snatch Grip Deadlifts
3 Rounds For Time:
- 9 Squat Snatches (61/43)
- 15 Bar-Facing Burpees
- 21 Toes to Bar
*Score = Time it takes to complete the workout
COOLDOWN
MOBILITY
- 1:00 Lay and Pray
- 1:00 Kneeling Forearm Stretches
ACCESSORY
3 Sets x AMRAP 3:
- 30/21 Calorie Echo Bike
- Max Distance Handstand Walk
OR - Max Wall Walks
Rest 3 Minutes Between Sets