WOD: 5rds
Choose 1
500m row
400m run
2 minutes jump rope
9 Strict Pull-ups (sub: weighted bent rows or odd object rows)
Choose 1
21 KB Swings
21 Abmat Sit-ups
*choose 1 from the cardio and either the swings or abmat. Then complete 5rds
Ex: 500m row
9 pull-ups
21 kb swings
After: 3 Rds (50/35 DBs)
9 SRDL single leg deads (L)
9 SRDL single leg deads (R)
18 Sumo deads (wide stance)
10 Alt DB curls
Warmup: 3rds
1 minute cardio
10 single leg hip extensions
10 ring rows or bent rows
Mobility: Overhead wall, spidey, plank to down dog (5), add
Zoom at 7am
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