10 Reps of each x 2
PVC Shoulder Pass Throughs
PVC Shoulder Press
PVC Kneeling Rotations
Full Body Rocks
Then: 2 mins jog/row/erg
*start workout with a 600 m run, run 600 m after every 2 rounds and end with 600 m run = 4 x 600 m runs in wod total.
9 Single Dumbbell Z- Press
15 Double Dumbbell Floor Press
21 Weighted AB Mat Sit-Ups
Select DB weight that provides a challenging set of each movement completed in largely in 1-2 sets. Subs for weighted sit-ups = Russian twists, hanging knee raises, regular sit-ups, :60 second plank – alternate bw center, right, left per round, med-ball dead-bugs. Run subs = equal distance row/erg/bike/3 mins cardio mix (skipping/marching/burpees). Reduced volume wod: 400 m run 5-10-15-20 rep scheme (4 rounds).
WOD movements tips:
- Single Dumbbell Z-Press: Sit Tall Like Your Back is Against a Wall
- Double Dumbbell Floor Press: Control Down, Pause, and Press Hard Up.
- Weighted AbMat Sit-ups: Cradle the Bell High On the Body
- Leg Lifts Over Dumbbell: Sit Tall with Legs Glued Together
Cool Down: 200 m walk. 10 of: Head nods/rotations, shoulder rolls forward and back, 10 bird dogs. 10 speed skaters, angel breathing on ab mat and cobra pose :60 seconds