STRENGHT
4 rounds for quality of:
12 Romanian Deadlifts
Rest 1 min
12 Rower Hamstring Curls
Rest 2 mins
BUILD
Dumbbell Bulgarian Split Squat 40, using heaviest weight per set
Rest 2 mins
Dumbbell Bulgarian Split Squat 40, using heaviest weight per set
Rest 2 mins
Dumbbell Bulgarian Split Squat 40, using heaviest weight per set
3 rounds for quality of:
20 Alternating Dumbbell Reverse Lunges
Rest 30 secs
8 L/8 R Single Leg Glute Bridges
Rest 1 min
WOD
AMRAP X 21 Min
100 Double Unders
8 Wall Walks
80 Double Unders
60 Sit-ups
60 Double Unders
4 Rope Climbs
40 Double Unders
20 Dips
Complete in teams of 2.
P1 works while P2 rests. Split work as needed.
STRENGTH
4 rounds for quality of:
6 Weighted Chin-ups
Rest 10 secs
12 Deficit Pendlay Rows
Rest 10 secs
25 Banded Dante Rows
Rest 3 mins
BUILD
3 rounds for max reps of:
max rep Inverted Rows
Rest 1 min
25 Banded Lat Pulldowns
Rest 1 min
3 rounds for quality of:
8 Seated Dumbbell Hammer Curls
Rest 10 secs
10 Dumbbell Zottman Curls
Rest 10 secs
12 Incline Dumbbell Curls
Rest 2 mins