12th July 2020
WOD WOD, July 13, 2020
Monday
Warm-up
Metcon
Prep work
EMOM 9 alt between:
EMOM 9 alt between:
30sec Med ball pec hold
30sec Pause glute bridges
30sec Push ups (pause at top)
Bench Press (Weight)
15mins to work upto heavy 3
*HAVE A SPOTTER
*HAVE A SPOTTER
5min rest/reset
Front Rack Lunge (Weight)
15mins to work upto heavy
(rig to rig)
90sec each side – lats
90sec each side – glutes