WOD
Warmup:
3 Sets
30sec Band Resisted Deadbug
6 Single Arm Landmine Press/arm
8 Banded Face Pulls
rest walk 60sec between sets
A1) Alternating Glute Bridge Dumbbell Bench Press
Alternating arms every rep (hold one arm at top of rep while other performs the movement); 30X0; 6/arm x 1 sets, 4-5/arm x 2 sets; rest 45sec
A2) Supinated Bent Over Row
21X1; 6-8reps x 1 sets, 4-6reps x 2 sets; rest 90sec
B1) Lateral Box Step Overs
(Dumbells loaded at your sides) 10-12 Reps; Box height is such that your leg is not quite at 90 degrees; rest 30sec x 3
B2) Supinated Ring Row
21X1; 8-10reps; rest 30sec x 3 sets
B3) Weighted Plank
(Elevated your feet on a low box this week) 45-60sec unbroken (plate loaded on your back); rest 60sec x 3
C) 3 Sets Not for Time
30sec One-Leg Wall Sit/leg
AMRAP Russian Twists in 30sec (20/14lbs)
10 Dumbbell Power Cleans
rest as needed between sets
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