WOD
Warmup:
3 Sets –
10 Quadruped Hip Ext/leg
10 Side Plank Rotations/side
10 Jefferson Curls (light)
A) Front Squat
32X1; 6,6,5,5; rest 2mins (focus on great positions this week – maintain strict tempo)
B1) Suitcase RNT Split Squat
(Dumbbell Loaded at sides) 20X1; 6-8/leg; rest 45sec x 3 sets
B2) Strict Pull Up
21X1; 4-6reps; rest 45sec x 3 sets
B3) Single Arm Dumbbell Press
2112; 6-8reps/arm; rest 90sec x 3 sets
C) 9min Continuous – Move with purpose
30m KB Front Rack Carry
5 Strict Toes to Bar
20sec Wall Facing Handstand Hold
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