WOD12012021, TUESDAY
WARMUP
2 ROUNDS
. 400m run
. 30s hollow rock
. 30s back ext.
TASK 1: GYMNASTICS
A. Every 3 mins x 5 rounds
. 20 T2B
. 10m HS walk
OR
EMOM 15 mins
Min 1: 10 T2B
Min 2: 30s chest facing wall side walks
Min 3: rest
B. Superset for 3 rounds
. 5 dragon flags
. 30 banded lat pulldown
TASK 2: STRENGTH
A. Push press
2 sets, 10 reps
B. Banded KB swing
EMOM 4 mins
15 reps
TASK 3: ACCESSORIES
A. Superset for 4 rounds
. 12 bicep curls
. 12 side DB row
B. One arm chest press
3 sets, 8/side