WOD 04/01/2020

Warm-up
3 Rounds
100 Single Jump Rope
15 Sit-ups
10 Goblet Squats w/1-DB
10 Bent over Rows w/plate


WOD
21-15-9
Weighted Table Rows 45/35lbs Plate
Russian Twist 45/35lbs Plate
Dumb Bell Front/Back Rack Squats 50/35lbs


Cool Down Couch stretch for 90 seconds each leg. Foam roll if you have one. Lowe’s sells 6” PVC pieces for 5-10$.


Weighted Table Row
To begin place the plate on your mid torso. Establish the plank position. Pull until chest makes contact with table. Adjust weight or bend knees if needed.


DB Squats Dumb Bells may be supported on the back or front rack.


Guy’s this one is a sprint. Go all out with disregard for pacing. Fight through the burn and finish! We sure miss seeing everyone! Keep working and moving and before you know it this will be in our rear view mirror.