WOD – Sun, Mar 22

ACCESSORY (Weight)

6 Rounds
3 DB Bench Complexes
6 DB Plank Rows

Rest 1:30

GOALS + GUIDANCE: 1 Complex = single arm right + single arm left + bench press. While one arm works, the other is holding in an extended position. Plank rows are 6 total reps. Choose a weight where you can keep the integrity of the plank. Go as heavy as possible on both movements.

CONDITIONING (4 Rounds for reps)

5 Rounds
15 Push Ups
10 Cal Bike
15 Overhead Sit Ups
10 Shuttle Runs

MCx: 45/25

MAx: knee, 25/15

MVx: 10 knee push, 7 cals, 10 sit ups 15/10, 6 shuttles

GOALS + GUIDANCE: The push ups will take :30 or less, do them unbroken or in sets of 5 reps. Bike the 10 cals in :60 or less. Use a plate for the overhead sit ups, you maybe have to break these to rest your shoulders. Complete each round with 10 x 25′ shuttles. Target 15 min.

ACCESSORY (Checkmark)

3 x 10/10 Band Bird Dogs