WOD

Thursday, August 15th

08/14/2019

WARMUP:

 

3 Rounds:

 

500m Bike (same every round)

 

7 Squats > Front Squats w/PVC > OH Squats w/ PVC

 

7 Pushups > Ring Support > Dip Negative

 

7 Scap Pullups > Chinups > Pullups

 

7 Situps > Leg Lifts > Hanging Knee Raises

 

 

 

 

 

WORKOUT:

 

EMOM x 24 MINUTES*
MIN 1: Bike for Cals
MIN 2: Up Down Box Jump (24/20)
MIN 3: KB Farmer Carry (AHAP)
MIN 4: Sit Ups – regular abmat or GHD

*:45 work / :15 rest for all movements

 

 

 

RUMP PUMP FINISHER:
3 SETS:
25 Glute Bridge ups
into...
1:00 Glute Bridge up Hold
REST as needed between sets