wodify-daily
Tuesday, Nov 26, 2019
Warmup
Two sets of:
30 seconds of Banded Palloff Hold (Left)
30 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Ring-Rows
30 seconds of Prone Plank Hold
30 seconds of Hollow Body
30 seconds of Scap Pull-Ups
30 seconds of Passive Hang
Rest 60 seconds

Strength
3 sets of:

Dumbbell Z-Press x 8-10 reps @ 2111
Rest 30-45 seconds
Supinated-Grip Bent-Over Row x 6-8 reps @ 2111
Rest 30-45 seconds

Skill
EMOM x 8

Rower Pike ups
Rower Leg Curls

WOD
40/30 Cal Row/Bike
40 HOD push ups
40 T2B
10 Burpess
40/30 Cal Row/Bike
20 HOD push ups
20 T2B
10 Burpees
40/30 Cal Row/Bike
10 HOD push ups
10 T2B
10 Burpees

Cash Out
2 sets:

Single leg Pallof Press x 10/side
Single arm KB reaching sit-ups 10/side

+

2 sets:
side plank reach through 12/arm

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