June 20, 2023 – Fitness

  • WOD
  • June 19, 2023
  • (0)

Warm Up:

Two sets of:
Row x 90 seconds
Slider Curtsy Lunge x 8 per side

One set of:
“Weight Plate Squat Warm-up”
Heels-elevated T-Spine Rotations x 3
Heels-elevated Flex and Extend x 3
Front Foot Elevated Split Split Squats x 6 per side
Plate Elevated Cossack Squats x 6 per side
Tempo Plate Squats x 6 reps @ 32X1 tempo

Every 2 minutes, for 18 minutes (3 sets):
Station 1 – Bulgarian Split Squats x 8 reps each leg @ 3111
Station 2 – Banded Palloff Hold x 45 seconds each side
Station 3 – Cross-Legged Kettlebell Side Bends x 8-10 reps @ 31X1

For time:
750/600 Meter Row
40 Double Kettlebell Front Squats
400 Meter Run

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