WOD07032020, SATURDAY

💢 Warm up :
3 Rounds
8 Ring Row
8 Box step up
8 Air squat
💢 Conditioning:
6-minutes Amrap x 3 Rounds , Rest 3-Minutes B/Rounds
4 Pull Up
6 Box jump over 24/20’
8 OHS 95/55lb
💢 Hypertrophy Session ( Optional )
A. Rotate For 4 Rounds
12 Banded Bench press
30 seconds plank on ring
30 seconds seated banded Row
Rest 60 sec Between
B. Alternate For 3 Rounds
12 DB Pull Over
30 banded lat pull Down behind The Neck
💢 CORE
A. Double KB Hollow Rack Hols
4 sets , 30s to 45s
Rest As You Needed