WOD
Warmup:
3 Sets – Focus on control of each movement – move slow and deliberately
6-8 Standing SA Landmine Press/arm
12 Banded Monster Walks (forward and backward)
20sec Star Side Plank/side
A) Barbell Z Press
8,7,6; rest 2mins
B1) Supinated Grip Deadlifts
31X1; 6-8reps; rest 60sec x 3 sets
B2) Strict Bar Dips
21X1; 4-6reps; rest 60sec x 3 sets
B3) Single Arm Dumbbell Row
2112; 6-8/arm; rest 60sec x 3 sets
C) 3 Sets
10 Dumbbell Deadlifts (Heavy for you)
30m Quadruped Crawl (controlled and slow)
10 KB Front Rack Tall Kneeling to Standing (5/leg)
Rest 90sec
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