Monthly Challenge
Daily Short Run Challenge
Pre WOD:
A, EMOM 8 min: (2 Rounds)
1, 11 Left Leg Bulgarian Split Squats
2, Rest
3, 11 Right Leg Bulgarian Split Squats
4, Rest
B, EMOM 6 min:
1, 2 Weighted Strict Pronated Pull Ups (RIR 2-3)
2, 20 sec Superman+20 sec Hollow
WOD:
A, 12 min Amrap (45 sec on/15 sec off)
8 Burpee to Target
6 Toes to Bar
4 DB Reverse Lunges 2*22.5/15 kg (50/35 lbs)
Rest 3 min
B, 12 min Amrap (45 sec on/15 sec off)
15/12 Cal Erg
12 Deadlifts 80/60 kg (175/130 lbs)
Post WOD:
E90sec for 9-13.5 min (2-3 rounds)
1, 15/15 Banded Hamstring Curl
2, 40 sec Sandbag Bearhug Hold (As heavy as possible)
3, Rest
BHC: Either increase rep or distance/Tension
SB: Either increase time or weight
