Bader Alalawi
- Mar 2, 2020
- 1 min read

WOD03032020 , TUESDAY

💢Warm up :

200M Run @ easy pace

7 Cal Row

7 Cal Ski

💢Endurance:

For Time

3K Run

4K Ski

5K Row

Time Cap : 55-Minutes

💬 Note :

⭕️ Split All 3 Exercise Any How

⭕️ For Example:

( 5 Rounds: 600M Run , 800M ski , 1000M Row )

( 10 Rounds: 300M Run ,400M ski ,500M Row )

EXTRA WORK ( Optional )

💢 Hypertrophy session

A. Hip thrust

3 sets , 8 reps

B. Banded March

3 sets , Work For 1-Minute and Rest For 3sec B/ Round

C. Single Leg Deadlift

3 sets , 8 reps/side

D. Barbell Biceps Curl

50 Reps

E. Skull Crusher

50 Reps

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