WOD
3 Sets
30sec Weighted Hollow Body hold (plate in hands)
10 Landmine Oblique Twists/side (1010 tempo)
15 Banded Good Mornings 2010
A) Front Squat
22X1; 3,3,3 rest 2-3mins (build from last week)
B1) Kettlebell Front Rack RNT Split Squat
2020; 3-5/leg; rest 60sec x 3 sets
B2) Single Arm Kettlebell Overhead Carry
30m/arm; rest 60sec x 3 sets
C1) Wide Grip Strict Pull Up
31X1; 4-5 reps; rest 60sec x 3 sets
C2) Half Kneeling Single Arm Arnold Press
31X1; 4-6/arm; rest 60sec x 3 sets
D) 3 Sets – For Quality
30X0 – 10-12 Zottman Curls
rest 30sec
30sec Tuck L-Hang
rest 60-90sec
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