Warm-up
10 min run/row
2 rounds:
Bridge and reach x5/side,
Active shoulder on bar x10,
Ring row x10
WOD
4 rounds
5 Clean and jerk,
10 Chest to bar pull-ups,
200m Run,
Rest 4 minutes
12×2 EMOM Bench press Partner WODSplit Reps any way 100 Pushups150 calories200 sit ups250DU/ 500 singles
2 sets:10 reps per side, adductor dip10 reps per side, T-hip rotation10 reps alternating thoracic bridge 2 sets:10 reps per side, floor slider side lunge
3 Rounds:45 each exercise– Side to side floor thrusters– Leg Raise to windshield wiper– Plank Bird Dogs– Hollow Lifts Half of THE SEVEN:7 rounds:4 HSPU4
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