WOD: July 29, 2019

WORKOUT

STRENGTH CIRCUIT – 4 Rounds
3-5 minutes REST in between the strength rounds. 2-3 progressing weight warm up sets.

• Band-resisted DB Bench Press x 8-10
• Weighted Dips x 10

MOVEMENT CIRCUIT – 6 Rounds
Complete all exercises in the circuit, with as little rest as possible between exercises, that is 1 round. Complete 6 rounds. Rest 1-2 minutes between rounds.

• Single Arm Bottoms Up KB Press x 6 (each arm)
• Bent Over DB Row w/ 2 second pause x 6
• Single Arm DB Floor Press x 6 (each arm)
• Lawn Mower Row x 6 (each side)
• DB Push Up to T Rotation x 6 (each side)
• ISO Single Arm Hammer Curls x 6 (each arm)

CORE – 6-20-10
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.

• Ab Roll Outs (Use an ab roller, TRX bands/rings, barbell or a row machine)
• Anti-Extension Dead Bug