Monthly Challenge
Daily Push/Pull Challenge
Pre WOD:
A, EMOM 8 min:
1, 9 Left Leg Bulgarian Split Squats
2, Rest
3, 9 Right Leg Bulgarian Split Squats
4, Rest
WOD:
A, Every 2 min for 12 min: (3 rounds)
1, 15 TNG Deadlifts 60%
2, 30 sec Max Z DB Press 2*15/10 kg (35/20 lbs)
B, 16 min Partner Amrap:
20/15 Cal Erg
8 Power Man Maker 2*22.5/15 kg (50/35 lbs)
Power Man Maker:
1 Push Up+1 Ren Row+1Push Up+1 Ren Row+1 Power Clean+1 Push Jerk
Post WOD:
Posterior Chain Accessories
E90sec for 9-13.5 min (2-3 rounds)
1, 12 Hip Thrust RIR 3
2, 10 Ring Strap Hamstring Curls RIR 2
3, Rest
* Either increase weight/RoM or increase reps for each week
