WOD

 

WARM UP

ATHLETES WILL NEED A SINGLE LIGHT-MODERATE KB AND A ROWER

AMRAP X 8:00
200m Row
10 V-Ups or Tuck Ups
8/8 Single Leg RDL
6/6 Single Arm Bent Over Row

WORKOUT
AMRAP x 8 MINUTES
200m Run
7 Up-Downs
14 Alt. Single Arm Front Rack DB Lunges* (50,35)|(35,25)

*Switch arms at 7 reps

-Rest 3:00-

AMRAP x 8 MINUTES
200m Run
7 Up-Downs
14 Alt. Single Arm Front Rack DB Lunges* (50,35)|(35,25)

*Switch arms at 7 reps

FINISHER
3 SETS
1:00 Hollow Hold
1:00 Russian Twist
:30 L. Leg Glute Bridge Hold
:30 R. Leg Glute Bridge Hold

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Brooklyln, NY 11207

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