WOD Thu Jan 21

Work

Alternating EMOM x 30: (6 Rounds Each)

Bent Over Plate Flys / Banded Pull-Apart (light band)
50’ Single Dumbbell Overhead/Front Rack Walk @ 50/35 (25’L/25’R)
Bodyweight Cossack Squats
Reverse Nordic Curls (can be banded) / Sit in kneeling position for stretch
Hollow Rocks / Plank Hold

Home Gym

Alternating EMOM x 24: (6 Rounds Each)

Bent Over Rows / Plate Flys / Banded Pull-Apart
Front Rack Lunges
Bodyweight Cossack Squats
Hollow Rocks / Plank Hold