Tuesday

WOD

Warmup:
3 Sets
6-8/arm Half Kneeling Landmine Press (2111 tempo)
10 Side Planks Clamshell/side
10 Single Arm DB Powell Raise/arm

A1) Glute Bridge Dumbbell Bench Press

30X0; 6-8reps x 1 sets, 4-6reps x 2 sets; rest 45sec

A2) Banded Pendlay Row

21X1; 6-8reps x 1 sets, 4-6reps x 2 sets; rest 90sec

B1) Dumbbell Box Step Ups

(Dumbbells loaded at your sides) 10-12 Alternating Reps; 20″; rest 30sec x 3

B2) False Grip Ring Rows

2011; 6-10reps; rest 30sec x 3 sets

B3) Weighted Plank

45-60sec unbroken (plate loaded on your back); rest 60sec x 3

C) 3 Sets

60sec Wall Sit
AMRAP Sit Ups in 30sec
10 Alternating DB Muscle Snatch (build from last weeks weight)
rest as needed between sets