Monthly Challenge
Daily Step-Up Challenge
Pre WOD:
Barbell Row
4 sets x 10 reps @ 70%
Rest 2 min
Chest Supported DB Row
3 sets x 12 reps
WOD:
Amrap 30 min
10 Strict HSPU to Abmat
15 Deadlift 100/70 kg (220/155 lbs)
20 Hand Release Push Ups
25 Abmat Sit Ups
40/30 Cal Erg
Rest 2 min in between rounds
Erg= First Come/First served
* if no Erg available: 1 Burpee=1 Cal
* Staggered start if needed
Post WOD:
3 rounds:
10/10 Pallof Press
12 Dead Bugs (each side)
12 Bird Dogs (each side)
20 sec Side Plank (each side)
Rest as needed between rounds and movements
