Tagged as: HIGH KNEES

WOD 11.1.17 (M)

PRO/ROOKIES: 1000/800 m Run time cap 5 min. Tabata Battle Ropes alternating waves alternate sets with High knees, 1 min Rest, TABATA DU alternate sets with mountain climbers, 1 min Rest, 800/600 m Row time cap 5 min, TABATA V sit ups alternate set with back extensions.

HEAVY DAY:
A. 3 Super Sets – 8 Dead Lift + 8 Bulgarian Split Squat
B. 3 Super Sets – 10 Strict Pull Ups (loaded if possible) + 10 Side shoulder raises
C. 3 three sets – 10 Swiss Ball Leg Curls + 12 Ring Rows (feet on a box) + 12 Seated KB Tricep extensions
D. 3 Super Sets – 30 Sec Side plank each side + 12 GHD Sit ups.



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