Avant Garde Fitness WOD: February 28, 2023

WOD Along Video

Warm Up

10 Wall Lat Stretch

10 Prone Chest Opener

10 each Bent over I-Y-Ts

10 Bodyweight Windmill

10 Alternating Hamstring Sweep LR2

10 Inchworms Push up Overhead Reach

10 Bird Dog

Wrist Prep

then...

TABATA: 20 ON / 10 OFF x 2 sets

1st Jumping Jacks

2nd Plank Shoulder Taps

3rd Push Ups

4th Air Squats

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Part A

Every 1:15 for 3 sets

1st 8 L/8 R Weighted Bulgarian Split Squats, pick load

2nd 30 secs. Wall Sit

3rd 15 Leg Extension on the Floor

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Part B

5 Rounds for Time (CAP 16)

20 Squat Reach

15 Box Jump Overs

10 Pull Ups

Alternative Ring Rows or Bent Over Rows

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Cool Down

30 seconds Deep Forward Lunge L

30 seconds Pigeon Pose (L)

30 seconds Deep Forward Lunge R

30 seconds Pigeon Pose R

1 minute Puppy dog pose

30 seconds puppy dog pose right

30 seconds puppy dog pose left

30 seconds Thread the Needle L

30 seconds Thread the Needle R

1 minute Seal Pose

1 minute L-sit Fold Forward

1 minute Seated Shoulder Extension Stretch