WOD

METCON

Bulgarian Split Squats
4 x 6/6
Tempo 22X2
Upper Body Super Set
10-8-6-4-2
Single Arm Dumbbell Strict Press
Single Arm Dumbbell Bench Rows
EMOM 12
1: 20 V-ups
2: 30 Mountain Climbers
3: 40 Second Suitcase Hold (L)
4: 40 Second Suitcase Hold (R)

MASTERS

Bulgarian Split Squats
4 x 6/6
Tempo 22X2
Upper Body Super Set
10-8-6-4-2
Single Arm Dumbbell Strict Press
Single Arm Dumbbell Bench Rows
EMOM 12
1: 20 V-ups
2: 30 Mountain Climbers
3: 40 Second Suitcase Hold (L)
4: 40 Second Suitcase Hold (R)

MOVE

Bulgarian Split Squats
4 x 6/6
Tempo 22X2
Upper Body Super Set
10-8-6-4-2
Single Arm Dumbbell Strict Press
Single Arm Dumbbell Bench Rows
EMOM 12
1: 20 V-ups
2: 30 Mountain Climbers
3: 40 Second Suitcase Hold (L)
4: 40 Second Suitcase Hold (R)

WOD GUIDANCE & GOALS
Accessory Day! For the Bulgarian split squats, hold two dumbbells by your sides. The tempo for each squat is :02 down, :02 at the bottom, :01 up, then right into the next split squat. Complete 6 on both sides at the same weight. For the single arm press and rows, do one set of press on each arm then one set of rows on each arm. Take about a 2 min rest then repeat but for less rep. Stick with the same weight, make it challenging. We’ll then complete accessory day with some abs!!

Post Weights to Comments.

HOME WOD

Bulgarian Split Squats
4 x 10/10
Tempo 22X2
EMOM 12
1: 20 V-ups
2: 30 Mountain Climbers
3: 40 Second Suitcase Hold (L)
4: 40 Second Suitcase Hold (R)

ENDURANCE

Rest