WOD

Day 9

By April 7, 2021 April 8th, 2021 No Comments

The MVMT LAB – MVMTROW

Warm-up

Activation #1 (No Measure)

1:30 Slow Row

1 Round of Strict “Cindy” (5 pull up, 10 push ups, 15 air squats

:30s second Samson Stretch each side

Into…

1:00 Moderate Row

5 Good Mornings

5 Back Squats

5 Bent Over Rows

Into…

:30s Fast Row

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Strength

Deadlift (1 Every :30sec for 15min)

Accessory

DB Bulgarian Split Squat 10,10,10, MAX

One Arm DB Row 8,8,8, Max

then:

3rds

20 Straight Arm Push Downs (suspend pvc or broom in a band from a pull up bar and keep arms straight as you push down

30 Calf Raises

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