7.27.26 WOD

:90 sec row
into
2 rounds:
6 lunges
6 air squats
6 Sit Ups
:10 Sec Dead Hang From Rig

Then…

Tabata:
8 Rounds at each station of :20 seconds on / 10 seconds off x 4:00 each station

*Rest 1 min between stations

Station 1: Row
*rest 1 min

Station 2: jumping lunges or jumping air squats
*rest 1 min

Station 3: Alt DB Bicep Curl 35/25
*rest 1 min

Station 4: C2 Bike or echo bike
*rest 1 min

Station 5: DB BENCH PRESS 50/35
*rest 1 min

Station 6: Plank

**This will take exactly 28 minutes (4 min at each station with 1 min rest)

Then….

Recovery EMOM
10:00 Alt EMOM
Min 1: :45 child pose
Min 2: 4 inchworms
Min 3: :45 lizard stretch left
Min 4: :45 lizard stretch right
Min 5: :45 downward dog