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WOD - Mi 22.09.21

WARM UP 3 rounds for quality of:

12 Single Leg Glute Bridge (Left)s

12 Single Leg Glute Bridge (Right)s

12 Serratus Crunches, 2x5/10kg

STRENGTH CONDITIONING 3 rounds for time of:

20/15 Row Calories

4 Deadlifts, 120/90 kg

METCON Complete as many rounds as possible in 25 mins of:

Row, 1000/800 m

14 Back Rack Barbell Alt Lunges, 60/40kg

16 Toes-to-bars

18 Box Jumps, 60/50cm

COOL DOWN For quality:

Ski Erg, 5 mins

Wall Pec Stretch, 2 mins

Pigeon Stretch, 2 mins

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