Wednesday – 210929

Wednesday – 210929

SWOD

Every 3 minutes for 4 sets, complete:
Barbell Romanian Deadlifts x 5 reps
Heavy Alternating DB Curls x 5 reps/arm

WOD

2 rounds for max reps of:
90 sec of max Burpees
– rest 30 sec –
90 sec of max Air Squats
– rest 30 sec –
90 sec of max Push Ups
– rest 30 sec –
90 sec of max Pull Ups
– rest 30 sec –
90 sec of max Sit Ups
– rest 30 sec –

……….

BURN

2-3 rounds of:
10 Fire Hydrant Lifts on Bench, each leg w/ 1 sec pause each rep
10 DB Single-leg Romanian Deadlift, each leg @ 40X1
10 Half-kneeling Bottoms Up KB Press, each arm – slow and controlled
20 Reverse Snow Angel @ 2020
30 second Hollow Plank

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