102419 WOD
A. Group warmup: Coach’s choice
B. Three sets of:
Single leg RDL with KB x 8-12 / side
Bent-Over Supinated-Grip Barbell Row x 8 reps @ 2111
Crossover toes to bar x 10 reps (5/side)
C. 1:00 ME at each station:
- AB for calories
- supinated ring rows (with heels off box)
- front rack barbell lunges
- box jump-overs (24/20)
- Glute hip bridges with DB (50/35)
Three rounds, resting 1:00 between rounds