WOD - FRIDAY 8/30/19

Mobility: Hips/L-Spine/Shoulders

30 min. AMRAP

500m Row
40 Butterfly Situps
30 DB Front Rack Reverse Lunges (40/25) 2Rx(50/35)
20 DB S2OH (40/25) 2Rx(50/35)
10 T2B


Flexibility: Hamstrings/Glutes/Shoulders

FLEX FRIDAYS

Five Sets of:
6 Heavy BB Bench Press drop set into
12 Ligher BB Bench Press

6 Heavy BB Bent Over Low Row drop set into
12 Lighter BB Bent Over Low Row

Five Sets of:
12 DB Incline Twisting Chest Press
12 BB Bent Over Wide Row
20 Plate Reach OH Anchored Ab Mat Situps

Four Sets of:
BB Bicep 21s
20 Bench Tricep Dips
20 Hollow Body Tuck Crunch

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