WOD: Monday, June 27th, 2022

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Warm-up: Group Dynamic

  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • Bird Dogs w/ Pause – 10 SLOW Reps (5 per side)
  • Pigeon Stretch – 1 Minute per side

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Strength: Clean (17 Minutes) 

  • 3 Sets x 3 Reps @ 80% of 1RM 
  • 2 Sets x 2 Reps @ 85% of 1RM 

*Continue to stick to your choice of power or squat from week 1 

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Workout: 2 Rounds For Time

  • 1000 Meter Row OR 2400 Meter Bike 
  • 60 Ab-Mat Sit Ups 
  • 40 Alt Front Rack Lunges (75/55)
  • 20 Toes to Bar 

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Cardio Option: 2 Rounds For Time

  • 1000 Meter Row OR 2400 Meter Bike 
  • 60 Ab-Mat Sit Ups 
  • 40 Alt DB Lunges (50/35)
  • 20 Toes to Bar 

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Russian Twists (25/15)