10.12.23 WOD

4 sets:
10-12 seated leg lifts
24 russian twist
:40 front plank

Then…

From 0-4:00
1:00 work/ 1:00 rest x 2
Bulgarian split squats (switch leg every 5 reps)

From 4:00- 6:00
2:00 recover row or bike
——

From 6:00-10:00
1:00 work/ 1:00 rest x 2
Close stance no lock out goblet squat
*elevate Heels on a 25lb or 15lb Plate

From 10:00-12:00
2:00 recover row or bike
—-

From 12:00 – 16:00
1:00 work /1:00 rest x 2
max tricep kick back switching arm every 10 reps

From 16:00-18:00
2:00 recover row or bike
——-

From 18:00 – 22:00
1:00 work /1:00 rest x 2
10 DBL DB upright row into max DB Z- press

From 22:00-24:00
2:00 recover row or bike
—

From 24:00 – 28:00

1:00 work /1:00 rest x 2
10 Double DB curls into max Alt DB curls

From 28:00 – 30:00
2:00 recover row or bike to end the workout!

Choose your own DB weights today — Go lighter and focus on accumulating MORE reps overall!