Feb 22, 2019

 

a) WARM UP:

3 Rounds

  • Row 10 Calories (1st round slow,2nd moderate, third, fast)
  • 10 medball cleans
  • 10 lateral lunges with light kettlebell (1-2 second pause on each side)
  • 10 medball slams

 

  • Then 90s Couch stretch per side
  • 60 s active squat hold position
b) STRENGTH:

4 Sets

  • 15 Weighted Situps
  • 1:00 Hollow Hold
  • 15 side bends per side (choose db)
c) WOD 19.1:

15 min AMRAP:

  • 19 Wall balls
  • 19 Calorie row
Posted in WOD