WOD
Strength/Warmup
3 sets:
10 close grip OHS w/ bar only
10 Hollow banded pipe pull-down
10 Lunges
Conditioning
AMRAP in 16 Min:
20 Wallballs (20/14)
100M Run
7 Strict Pullups | R+ 5 Ring MU
Rest 1 min after every round
Extra
5 sets:
12 weighted ring pushups
12 Typewriters (strict pullup then move head over left/right hands alternating L=1,R=2)
Allen Core Fitness
Strength
Dumbbell bench – super set with dumbell Bent over row.
5×10 building
90 sec rest
Conditioning/Intervals
5 sets:
15 decline push ups
15 reverse dumbbell flys
15 ring rows
1 min plank
1 min Rest
