Warm-up
15 minutes:
3 minutes cardio
10 Up to down dog + renegade row
Strength
3 Rounds:
5 Cannon ball rows @10X5
30-45s Active hang
10 Explosive seated band row @12X0
15-30s Extended plank hold
60s Dynamic up to down dog
WOD
1 min on, 1 min off x4 sets:
7 Bent over rows
5 Shoulder to overhead
3 Burpees over the bar
3 rounds :40 on :20 off Wide stance DBL KB Sumo DL Alt V up 4 point slider lunge R4 point slider lunge LPlank DB pull through Hip hiker
20 minutes, for quality:10 reps per side, half kneeling band pull against wall10 reps per side, half kneeling lift5 reps per side, 90/90 lift10 reps
20 minutes, for quality:30 seconds hanstand hold10 candle sticks5/5 ring pistols5 skin the cats 3 rounds for time:20 calories16 kettlebell swings12 goblet squats
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