Trigger release tonight…..see you then!
Do the 5:00pm wod and this will be the reward for your body.
Warm up
- 20 single leg walking deadlifts
- 20 MB lunges with torso twists
- 200 m run with MB
- 6 plank twists
- 2 x bear crawl
- 3x cartwheels
Strength choose
Time 30 sec for 12 rds
30 sec work 30 sec rest, rest can be wall squats
Lying DB P/O
or
Bench Press
Every 1 minutes, for 16 minutes (4 sets):
Station 1 – Snatch-Grip Romanian Deadlift x 6-8 reps
Station 2 – Single-Arm Dumbbell Row x 8 reps each
Station 3 – Supine Med Ball Leg Curls x 12 reps TRY single leg 6 per side
Station 4 – Barbell Roll-Outs x 12-15 reps
Station 1 – Snatch-Grip Romanian Deadlift x 6-8 reps
Station 2 – Single-Arm Dumbbell Row x 8 reps each
Station 3 – Supine Med Ball Leg Curls x 12 reps TRY single leg 6 per side
Station 4 – Barbell Roll-Outs x 12-15 reps