Warm-up
Three rounds:
Around the body x10/each direction,
Goblet squat x10,
Turkish get-up x3/side
WOD
4 sets
Back squat, 8 reps @~75%
1 Prowler push – as heavy as possible.
Rest 3 min
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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