5 Rounds for time
400 m Run, 16 Suitcase kb Box Step Ups (8L,8R) RX 24 kg , 20 Hand Release Push Ups.
Cash out 50 V Ups.
HYBRID WOD
2 min ON – 2 min OFF
1st Run
2nd Sled Push RX 80 kg (12 m Back & forward)
3rd Farmer Walk RX 24 kg (12 m Back & forward)
Upper body FBB
A1 3 sets of: 1’ Row 15-15 Db external Rotation 15 Scapular Pull ups
A2 4 sets of : 6-6-6-max Bench Press
A3 3 sets of: 15 Bent Over Row 15 Plate Turkish Sit up
A4 3 sets of : 12 Pull ups 12 Dips
A5 3 sets of: 20 Db Rear Delt 20 Reverse Flys
Lower body FBB
A1.3 sets of: 1’ Run 10-10 Walking lunges 12 Db Romanian Deadlift
A2.4 sets of : 5 Front Squat + Max Back Squat
A3. 4 Sets of: 12-12 Single Romanian DL 15-15 Single leg Calf raise
A4.3 sets of: 30 BW Walking lunges 40’’ Wall sit
A5.3 sets of : 20 Banded Side steps 20 Glute Bridges
Mixed FB
A1.3 sets of: 1’ Bike 8-8 Plank Pull through 12 Body Row
A2.4 sets of : 15-15 Lateral Raises 10 Arnold Press 12-12 Curtsy Lunges
A3.4 Sets of: 10 Zottman Curls 30 Banded Tricep Push Down
A4.4 sets of: 8-8 Goblet Cossack Squat 20 Db Hip Thrust
A5. 3 Sets of: 60’’ Extended Stark Plank 30’’-30’’ Star Plank
