3.6.20 WOD

Warm-up
30 Cals
30 Band Pull aparts.
60 Flutter kicks 1/2

Then..,

DB High Pulls superset DB strict Press

Set 1: 20 High pulls -into- 20 Strict press. 35/25

Set 2: 15 High pulls -into- 15 Strict press

Set 3: 12 High pulls -into- 12 strict press

Set 4: 10 High pulls -into- 10 strict press

* DB High Pulls start from knees!! – video
* Short rest between sets :20-:30

Then..,

Floor Press (Build) – video
Set 1: 12 reps :2 Neg
Set 2: 10 reps :2 Neg
Set 3: 8 reps :2 Neg
Set 4: 6 reps :2 Neg
Set 5: Max reps of 80% of your 6 reps

*Move smoothly on the Neg. Use a spotter!!

Then..,

Pendlay Row – video

Build to a 12RM in 4Sets

Then..,

10min. get as far as possible…
3-6-9-12-15…
Devil Press 35/25s
*30 Double Unders /50s after each set of DP
-Keeping DBs light today so you can move!

Then..

On your own…
Bi’s and Tri’s
8 Supersets. :3 Neg

8-10 DB Curls (As heavy as form allows)- video
-into-
8-10 Skull Crushers