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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Thu, Mar 23 2023 |  |
3.23.23(Time) Warm Up 20-30 seconds bar hang or hollow hold 30-40 seconds cat cows 40-50 seconds high plank hold then, 3 rounds 3 walkout to push up 3 air squats 3 split squats each side 10 barbell bent over rows Strength EVERY 2 MINUTES FOR 10 MINUTES 10 DB bent over lateral raises 10 DB incline bench press Rest remaining time of each set followed by 3 sets 8-10 side plank reach throughs each side 3-6 turkish get ups each side Rest 60-90 seconds between sets Conditioning For time -1000 meter row -50 DB box step overs (24/20)(50/35) -25 DB push press Goal 10m |
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