K-Flo
Strength
Back Squat:
1 Pausing Back Squat (3 seconds) + 1 Back Squat (climbing)
* 15 minutes to work to a heavy set.
WOD
“Step Aerobics”
3 Rounds For Time:
30 Plate Ground to Overhead (45/25#)
20/14 Calorie Assault Bike or Row
20 Single Dumbbell Box Step-ups (50/35# to 24/20″)
* Step-ups are alternating every rep. Post time to the whiteboard.
MOVE 45
6 Minutes (3 Rounds):
30 Second Hollow Hold
30 Second Arch Hold
1 Minute Forearm Plank
5 Minute Rest…
15 Minutes (1 Minute Stations):
Station 1: Single DB Thruster
Station 2: DB High Pull
Station 3: Plate Pushes
* For single leg/arm movement switch at 30 seconds.
After Party
1. Odd-Object Conditioning
1 Set Max Time D-Ball Hold
Max Time Limit: 7 Minutes
