WOD NOTES
Unconventional training day…
Its been a challenging week thus far.
Hope you enjoy this flow and movement based class.
All Levels
Dynamic prep
Triceps opener 5/5/5/5
Wall clock x 6’s
Band row + external rotation x 6’s
4 sets of
Kettle bell complex
Squat curl to sotts press x 3
Single arm OHS x 2
Windmill x 1
Perform all reps on the right side then repeat on the left
4 sets
Mace flow series
30 seconds Balistic Squats
30 seconds 360’s
30 seconds Balistic Lateral lunges
30 seconds Bent over static row
2 minutes rest
