1.15.25 WOD

1:00 jump rope
1:00 row
1:00 Burpees

Then..

2 Rounds:

:20 Sec Bike
4/4 box step ups
5 RDLS
10/10 monster band kick backs
10 Straight Arm Banded Lat Pull Downs

Then…

Toes Elevated Barbell RDL (5 x 6)
Every 1:15 x 10 (5 sets each)

Even: 6 Toes elevated Barbell RDLs

Odd: 8 Strict chin ups

Raise your toes on a 25lb plate.

RDLs should be heavy, but you should be able to maintain perfect form. Keep a slight bend in your knees, then lock them in place and reach your hips back loading your posterior chain. Focus on using your hamstrings and glutes and the bi product is that your chest comes up.. don’t focus on lifting your chest.

Then…

3:00 work/ 1:00 rest x 4 rounds:

15/12 Cal Row
12 Wall-balls
6 DB Box Step Overs (2 DBs) 50/35

Amrap TTB in remaining 3:00