WOD
Warmup:
3 Sets
6-8 Half Kneeling Kettlebell Press (pause 2sec at the top of each rep)
15 Lateral Band Walks/side
12 Side Plank Rotations/side
A1) Glute Bridge Dumbbell Bench Press
30X0; 6-8reps x 3 sets; rest 45sec
A2) Dual Dumbbell Prone Row
20X2; 6-8reps; rest 90sec x 3 sets
B1) Ring Face Pull
21X0; 6-10reps; rest 60sec x 3
B2) Ring Plank
(elevate your feet on a box) 30-45sec unbroken (add load to your back if 45sec feels easy); rest 60sec x 3 (emphasize external rotation at your shoulders)
C) 3-4 Sets Not for Time
50sec Wall Sit
12 Ring Push Ups 20X1
6-8 Single Arm Dumbbell Muscle Snatch/arm
rest as needed between sets
Recent Comments