Thursday, July 23, 2020

Keoni at the top of his bar muscle-up

072320 WOD

A) Warmup 

Coaches Choice 

B) Accessory 

3 Sets Of:

1:00 single leg glute hip bridges (:30/ side)

0:45 Right Side Plank

0:45 Left Side Plank

1:30 Rest

C) Metcon 

Every 5 Minutes for 20 Minutes 

Row 500/400 (sub bike 30/24 cal or 400 meter run)

30 Air Squats 

20 Sit-Ups 

10 Hand Release Push-Ups