WARM-UP
2 ROUNDS
1:00 Cardio (Athlete’s Choice)
:30 Hollow Hold
20 SLOW Alt. Plank Shoulder Taps
10 Arm Haulers
5 Bodyweight Kang Squats
Into …
2 ROUNDS
8/8 Single Arm Ring Rows
50ft. Bear Crawl/ Quad Crawl
:15/:15 Single Arm Plank Hold
WOD
3-4 SETS FOR QUALITY
3 Wall Walks
12 DB Arnold Press (Athlete Choice, Moderate)
10/10 Single Arm Ring Rows
15-20 Slow Banded Overhead Tricep Extensions
50′ Slow Bear Crawl
50′ Slow Reverse Bear Crawl
:30/:30 Single Arm Plank*
-Rest 1:00 b/t Sets-
*Complete all :30 on one side. Switch sides after each full round.
OPTIONAL FINISHER
4 SETS (:40 ON/ :20 OFF)
MOVT 1 – Single DB Curls
MOVT 2 – Single DB Flutter Kicks
*1 Set = MOVT 1 + MOVT 2 .
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