WARM UP
AMRAP x 5 MINUTES
10 Alt. Plank Rotations
10 Single DB Bicep Curls
5 Lunge-Lunge-Squat
:20 Bottom of Squat Hold
Into…
AMRAP x 5 MINUTES
5/5 Side Plank Rotations
10 Single DB Overhead Tricep Extensions
10 Jumping Air Squats
:20 Wall Sit
WORKOUT
5 SETS
15 Supinated Ring Rows*
1:00 Plank Hold
15 DB Goblet Squats (Athlete Choice)
1:00 Wall Sit Hold
*Option for Chin-Ups
-No Additional Rest b/t Sets-
(No Measure)
POST WOD STRENGTH
5×5*
Bench Press
*Keep Weight Moderate+ across all all sets.
(Score is Weight)
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