Warmup: ROM, dynamic stretches, 15 Good mornings and Front Squats with bar, 500 m row or 400m run Strength: Front Squat5 x 8 @ 75% WOD: 20 min AMRAP 10 Decline Push-ups20 Goblet Squats30 WTD Mason Twists Cooldown: 5 x updog/downdog, roll out
Warmup: ROM, dynamic stretches, 15 PVC thrusters, 10 plank to reverse plank, 20 Mountain Climber knee taps WOD: 5 Rounds 10 Single, Single Double DB press10 Side stepping, One armed KB Swings, each side10 DB Curls, each side (Static hold with other DB)10 Renegade Row, each arm Cooldown: Roll Out and Stretch
Warmup – ROM drills, 15 narrow push ups, 25 sit ups, 25 elevated heel squats Strength – Bench Press 5 x 8 @ 75% WOD: 4 Rounds 15 Cal. Row 15 KB side bends , each side (AHAP) 15 V- ups 15 Bulgarian split squat, each leg Cooldown: Roll and stretch
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