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Tuesday, March 3, 2020

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Phosphogenic

WOD Review then warm up all together: 60 sec row, 10 leg swings, 10 wall squats, 3 step to Spiderman, 10 BB pausing back squats, 10 BB deadlifts, 20 sec banded pec str (https://www.youtube.com/watch?v=DhjH7brjzwY)

SOD Part 1

In 18 minutes, complete 4-5^ sets of:

4 BB Back squats

6-10 Deficit ring push-ups (feet elevated)

10-12 Bicep curls (DB, BB or tubing)

SOD Part 2

In 15 minutes complete 3-5^ sets of:

5-8 DB Deadlifts (https://www.youtube.com/watch?v=JNpUNRPQkAk)

15-20 Banded Tricep extensions (https://www.youtube.com/watch?v=Vv3eJV_IjPM)

WOD

Foam roller Bike Duel – Challenge 3 different people to a duel:

(https://www.youtube.com/watch?v=mgzQqd0Nq78)

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