WOD: May 2, 2019

PULL / PUSH

STRENGTH

• Chest Supported DB Row w/ 2 sec hold – 5 x 5

CIRCUIT 1 – 3 Rounds

• 4 min Run
• Inverted BW Row x Max
  Advanced: Use Rings or TRX Bands
• Single Arm Overhead Farmer’s Walk x 45 sec (each side)

CIRCUIT 2 – 4 Rounds

• Seated Banded Low Row x 10
• Alternating Reverse Lunge w/ DB Bicep Curl x 8 (each side)
• Half Kneeling Bottoms Up KB Press x 8 (each side)
• Band Resisted RDLs x 8

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.

• Ab Roll Outs (Use an ab roller, TRX bands/rings, barbell or a row machine)
• Suitcase Crunch

• Hollow Body Pallof Press (alternate sides)
  Advanced: Hollow Body Pallof Press w/ Rotation
• Elbow Plank