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* CFV: We are also doing the workout LIVE the night BEFORE now! Check it out on our Private FB Group! You can also join our live coached classes! *
Warm-up
12 Minute Ascending Ladder: 2-4-6-8-10-12
Thoracic bridges
Cobra pushup + Hand release pushup + 2 second One arm hold/s *Perform half the reps
Band pull aparts / Bent over butterfly *Perform double the reps
Strength
4 rounds, perform the entire set on one side then again on the other side:
8 Single-arm bent-over row
6 Single-arm curl
10 to 20 Band face pull
10 to 30s Hold of: Pullup / Table pullup / Band bent over pull
Rest is the remaining time in a minute after the hold (50 to 30’’)
*Option Barbell complex : 8 Bent over row + 8 Push press
WOD
4 minute on, 1 minute rest:
1)
1’ Machine / Air jog / Skipping then
8 Single arm alt renegade row Db/kb/backpack
4 Db facing burpees
2)
1’ Machine / Air jog / Skipping then
8 Single arm hang clean Db/kb/backpack
6 Db facing burpees
3)
1’ Machine / Air jog / Skipping then
8 Single arm snatch Db/kb/backpack
8 Db facing burpees