Tuesday – 210511

Tuesday – 210511

SWOD

3 sets of:
ME Flexed-arm L-hang

WOD

For time (17 min cap):
Row 500m
21 Ring Dips
5 Rope Climbs
Row 500m
15 Ring Dips
3 Rope Climbs
Row 500m
9 Ring Dips
1 Rope Climb

MOBILITY

1 minute in each position:
Front Split – right
Front Split – left
Side Split

……….

BURN

3 rounds, 40 sec work / 20 sec rest of:
1. Side Plank Dips – right/left (20 sec/side)
2. Spartan Burpee w/ 10 fast feet
3. Single-leg Explosive Glute Bridge (slow down, explode up)
4. Box Jump Down w/ 1 Jump Squat
5. Bulgarian Split Squat to Lunge
6. 4 High Knees to Alt. Lateral Box Jump
7. Pistol Squats
8. Bench Side to Side Toe Taps (tap high to box)
9. Explosive Box Alt. Knee-ups

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