02.18.2021

Warm up
9:00 EMOM
min 1- single arm KB swings- 20 seconds each side
min 2- frog pumps x 30 quick reps
min 3- side plank rotations/arm x 8



Strength- Body Composition
3 sets
A. back rack split squats: 2110; 8-10/leg
B. pronated strict pull ups: 2011; 4-8 reps
then
C. cyclist squats: 31X0; 8-10 reps
D. chainsaw row: 20X2; 8-10/arm



WOD
"Toned Up"
2 rounds for time
400m row
25 ring rows
25 KB swings 53/35
25 abmat sit ups
10 manmakers 50/35 35/20
*manmaker- row R + row L + push up + power clean + press