Wod

[stoneag]

4x
Sumo DL
Single Leg RDL
Lat Pullovers
Plank Pull through

4x
Kettlebell Swings
Hamstring curls
DB Rows
Z press shoulder press

 

[state637]

Conditioning
Every 4 minutes, for 16 minutes (2 sets of):

Station 1: 20 Calorie Bike SPRINT
Station 2: 20 Calorie Row SPRINT

Goal = <60 Seconds of Work/Set


Every minute, on the minute, for 16 minutes (4 sets of):

Station 1: Dumbbell Bench Press x 10 reps
Station 2: 15 V-Ups
Station 3: 10-12 Tempo DB Rows @ 21X2
Station 4: :45 Plank Hold

At the 16:00 mark, rest 2 minutes, then…

Every minute, on the minute, for 9 minutes (3 sets of):

Station 1: 12-15 Dumbbell Overhead Triceps Extensions
Station 2: 12-15 DB Curls (alternating arms)
Station 3: 30-45 Second Hollow Hold

 

[Marbles]

4 x 10 min Z3 intervals.