WOD
Warmup:
3 Sets
10 Bird Dog/side
30sec Ring Plank
2 Hollow Body Wall Walks
A) Front Squat
32X1; 5,5,4,4; rest 2mins (strict tempo – build slightly from last week’s loads)
B1) Suitcase RNT Split Squat
(DB Loaded at sides) 20X1; 5-6/leg; rest 60sec x 3 sets
B2) Strict Pull Up
31X2; 3-5reps; rest 60sec x 3 sets (tempo must be held strict) – tougher tempo this week!
B3) Seated Single Arm Kettlebell Press
31X1; 6reps/arm; rest 60sec x 3 sets
C) 9mins Continuous Grind
15sec Ring Dip Support
6 Bent Over 2-arm Kettlebell/Dumbbell Rows
8 Kipping Toes to Rings
20sec Handstand Hold
Recent Comments