FITNESS

A) Close Grip Bench Press: 5-5-3-1+, rest 2-3 mins
B) Banded Tricep Pull Down: 15-20 x 3, rest 2 mins
C) Row: 2k Time Trial
D) Core Circuit: 3 Rounds Not For Time:
20 Quadruped Shoulder Taps (Knees or Toes)
:30 Plank on Elbows
:30 Side Plank each side
10 Single Leg Glute Bridge/leg

PERFORMANCE

A) Ring Pushup – 4 Sets of 15; Rest 2min btwn
B) Banded Tricep Pull Down: 15-20 x 3, rest 2 mins
C) Row: 2k Time Trial
D) Core Circuit: 3 Rounds Not For Time:
20 Quadruped Shoulder Taps (Knees or Toes)
:30 Plank on Elbows
:30 Side Plank each side
10 Single Leg Glute Bridge/leg

Categories: WOD

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