WOD'S

PRE OR POST-WORKOUT
3 SETS FOR QUALITY
10/10 Single Leg Weighted Glute
Bridge-Ups (20X1)*
15 Supermans
*DB or Wall Ball resting on hips.

WORKOUT
2 SETS FOR TIME*
50/40 Cal Row
Immediately Into...
4 ROUNDS
10 Wall Balls (20/14)|(14/10)
30 Double Unders
-Rest 3:00 b/t Sets-
(Score is Slowest Set)
*Each full set contains 50/40 Cal
Row and the 4 Rounds.

COOL DOWN
FOR RECOVERY
5:00 Foam Roll Legs