Pre WOD:
Push Strength
4×8 DB Bench Press @ 3 rir*
*After every set complete 6 Push Ups in rings
3 min rest between sets
WOD:
PartnerAmrap 35 min
1000m Erg
—
10x
3 DB Devils Press
6 DB Thrusters
9 Burpee Over DB
—
1000m Erg
—
10x
3 Pull Ups
6 Toes To Bar
12 Air Squat
DB weight: 1×22.5/15 kg
Post WOD:
Static circle
3 Rounds of
45 sec Wall Sit
10+10 sec Pallof Hold
20 sec L-sit @ your level
Pallof hold:
https://youtu.be/AV4vW89ok5g?si=k3tVn7-Rc3FtOx2h
L-sit progressions:
https://youtu.be/NbaQ2zoTD5I?si=1NWcqvx0k3duL_KW
