Monday Oct 4

SUPERSET:
A) 3X10 EACH LEG: Double DB TEMPO Bulgarian Split Squat
TEMPO bulgarian split squat w/ dbs 3×10 ea leg
B) 3X Max Reps Unbroken Strict Pull Ups Or Ring Row (Athlete Choice)
*Rest 90 seconds After Each Superset
METCON
4 Rounds
500/400 M Row
75 double unders
GOAL: Stay within the same pace for all 4 Rounds (Output @ 70-80% of Max Effort)
OPTIONAL ADDITIONAL WORK:
Accessory Circuit:
A) 3×25 Banded Pull Aparts
B) 3x 12 DB Bicep Curl
C) 3×15 Straight Arm Banded Lat Pull Down

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD