WOD
Warmup:
3 Sets
8 Goblet Squats (3sec hold at bottom of each)
30sec Arrested Superman Hold
10 Alt Box Step Ups (tall box)
A1) Single-Arm Overhead Walking Lunge
20X1; 8/steps per arm (16 total per set) rest 45sec x 3
A2) 2-arm Turkish Sit Up
1 Z-press at the top of each sit up; 6-8 sit ups total; rest 45sec x 3
A3) Barbell Windshield Wipers
10/side; rest 90sec x 3
B1) Segmented Clean Grip Deadlift – 3 Pauses
5,5,5; rest 60sec
B2) Single Arm KB Rack Carry
30m/arm tough; rest walk 2-3mins x 5
C) 3 Sets
20 Alternating Lunge Box Jumps
rest 30sec
20m Farmers Walk
rest 30sec
3 Turkish Get up/arm
rest 30sec
Recent Comments