3/17 Wednesday (ONE YEAR)

DB squat thrust warm-up

3x

  1. 3 squat thrust

  2. 10 squats

  3. 3 squat thrust

  4. 10 DB presses

  5. 3 squat thrusts

  6. 10 alternating DB rows

  7. 3 squat thrusts

  8. 10 DB swings

  9. 3 squat thrusts

  10. 10 Russian twists


WOD

5 rounds of:

10 single leg deadlift + bicep curl + overhead press (L/R)

2 minute 30-second run (cardio)

20 alternating leg v-ups

Ray Traitz