Feb 22, 2019 February 21, 2019 | No Comments 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 Share this:TwitterFacebookLike this:Like Loading...