“Ride or Die Vibes” WOD
For time with a partner
3000 m Row Erg
100 DB Power Cleans RX 2×20 kg
50 Strict Knees to Elbow
Endurance WOD
Tabata this:
a. Echo Bike
b. Ski Erg
c. Shuttle Run
d. DU
2 min REST Between Intervals
Pull day
A1 4×8 deadloft
A2 4×8 pull ups
A3 4×10 seated close cable row
A4 4×10 high pull
A5 3×10/12 side shoulder raises
A6 3ss 12 ghd sit ups + 15 superman back extension
Full body lower focused
B1. 3x 12 Deadlift
B2. 3 ss 15 goblet squat + 15 dumbbell hip thrust
B3. 3 ss 20 suitcase back step lunges + 15 Machine hip abduction
B4. 3 x 12 Shoulder press
B5. 3x 12 Machine row
B6. 3 ss 15 push ups + 15 trx wide grip row
B7. 3 ss 20 crunches with leglift + 20 russian twists + 20 floor back extension
