WOD
Warmup:
3 Sets
30sec Reverse Plank
15m Quadruped Crawl (move very slow and deliberately)
10 Jeffersons Curls Light
A) Front Squat
32X1; 4,4,3,3; rest 2-3mins (strict tempo – build slightly from last week’s loads)
B1) Dumbbell Suitcase RNT Split Squat
DB Loaded at sides; 30X1; 4-5reps/leg; rest 60sec x 3 sets
B2) Lean Away Strict Ring Pull Up
31X1; 3-4reps; rest 60sec x 3 sets
B3) Single Arm Seated Arnold Press
2112; 6-8reps/arm; rest 60sec x 3 sets
C) 9min Continuous Grind
30sec Ring Plank
4 Renegade Rows
12 Tuck Ups
15m Bear Crawl
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