A) 45minutes Low and Slow Pace (75%)
1000m Row
1:00 Plank Walk Ups (Forearm plank + press up to hands)
30 Calorie Bike
200ft Moderate Sled push
800m run

B1) 5-7 Pendlay Row @21X1 , rest 1:00 x 3-4sets
B2) 15 Glute GHD Extensions Pause at the top
rest 1:00 x 3-4 sets

C) 3 – 4 sets
10 Barbell Curls
10 Barbell / DB Skull Crushers
10 DB Lateral Raises
rest as needed between sets.

Join Us this evening at 7pm for our Open Wod 19.4
Reveal! Starts at 7pm.