WOD: June 6, 2019

WORKOUT

STRENGTH CIRCUIT – 5 ROUNDS:

3-5 minutes REST in between the strength rounds. 2-3 progressing weight warm up sets.

• Trap Bar Deadlift -> Trap Bar Row x 5
• Eccentric Lat Band Pulldowns x 10

MOVEMENT

Perform all reps and sets of each movement before moving on to the next (horizontal load). 60-90 seconds REST in between the movement sets.

• Lateral Raise + Front Raise Combo 3 x 10 (each direction)
• Eccentric Hammer Curls 3 x 10
• TRX/Ring Body Rows 3 x 10

FINISHER CIRCUIT – 4 ROUNDS
Perform all exercises in the circuit for the prescribed number of rounds. 60-90 seconds rest in between rounds.

• Side Step Ups x 20 secs (alternate each round)
• Band Straight Arm Pulldowns x 20 secs
• Eccentric Band Low Rows x 20 secs

CORE – 6-20-10
6 SETS / 20 seconds of work / 10 seconds rest. Perform exercise 1 for 20 seconds followed by 10 seconds of rest. Perform exercise 2 for 20 seconds followed by 10 seconds of rest. Repeat for 6 sets, then move to the next 2 exercises.

• Plank Up-Downs
• MB Crunch