5.26.23 WOD

4 Rounds:
200m Run
200m Row
10min cap.

Then..

1min. Plank Hold
100 Russian Twists 5lb. (L+R=1)
1min. Plank Hold

Then..

3 Rds
5 Box jumps
10 Jumping squats
15 Jumping lunges

Then..

Every 1:15 x 6 Sets:

2 – 1 1/4 back squats
+
2 BS

All sets between 60-65%

Then..

EMOM x 10
Db bench press 15-20 reps 50/35
Db reverse lunges 15-20 reps