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WARM UP
Ride or Row for 3 Min
3 Rds of Cindy
Dynamic Stretch
STRENGTH
Deadlift
(6)2 Deficit
(8)4 touch and go as heavy as you can on last 2 sets
Reverse Hyper
(15)3
WOD
Complete as many calories on the rower as possible in 10 minutes of:
10 strict handstand push-ups
20 pulls on the rower
ICING
Jefferson Curl
Sled Push or Pull
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