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WOD29022020


💢 Warm up :

100M Forward jogging

100M Backward jogging

10 walking lunges

10s Row @ Sprint


💢 Conditioning:

Rotate Every 5- Minutes x 6 Rounds

A. Row For Distance


B. Amrap

1-2-3-4-5-6-7-8..etc

Devil Press

Between Sets 10s parallette L-Sit Hold or Dead hang L-Sit Hold


C. For Time

200M Run ( 100M Backward / 100M Forward)

30-50 Sit Up

200M Run ( 100M Backward / 100M Forward)


💬 Note :

⭕️ This is a 30-minutes Workout without Rest between A,B and C. Keep Your pace steady Until the last minute

⭕️ Decrease Your range of motion on the Rower To reduce midline fatigue

⭕️ Run Backward : keep Your chest upright and land with entire Feet on the ground .

Always Remember To Have Good Time While Workout ....


💢 Hypertrophy Session ( Optional )

Unilateral Work

A. Alternate For 3 Rounds

12 One Arm DB Flat Bench Chest press (R)

12 One Arm DB Row (R)

12 One Arm DB Flat Bench Chest press (L)

12 One Arm DB Row (L)

Rest 60 sec Between


B. Alternate For 3 Rounds

12 DB Half Kneeling shoulder Press (R)

12 DB Triceps Kick back (R)

12 DB Half Kneeling shoulder Press (L)

12 DB Triceps Kick back (L)


💢 CORE

A. LandMine Half Kneeling Twist

4 sets , 30s/ side

No Rest Between

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