WARM UP
- 1’ Machine
- 10 Air Squat
- 30” lunge Stretch (L)
- 30” lunge Stretch (R)
- 5 Inchworm to push
- 5 Empty bar Front Squat
- 5 Empty bar sumo- deadlift
STRENGTH:(12min)
5 Sets: (From the rack)
- 2 Front Squat
- 1 Split Jerk
ACCESSORIES
3 Sets:
- 12 Ring Row
- 12 Alternating DB Hammer Curls
- 12 Plate Russian Twist
PARTNER WOD
For time:
* One person on the machine while the other partner is doing:
- 100 Sumo- Deadlift High pull
- 100 Thruster
- 100m Farmer Carry (Split)
switch when you are tired.
تعليقات