WOD

Wednesday, June 27, 2018- Week Three- Day Three

BRO DAY

3 sets:

Single Leg DB Deadlifts x 10 each side. 

Single Arm DB curl + Strict Press+ Single Arm DB OHS x 7 each arm.

3 sets:

Close Grip Bench x 10,8,6

DB Chinese Rows x 10,8,6. Hold at the top of each rep for 2 seconds 

Dynamic Dead Bugs x 30 second hold + 10 opposite arm, opposite leg straightening. Super slow and controlled! 

*as you sit in a dead big position, slowly straight your right arm and leg leg until they are fully extended. And then bring them back in. The arm and leg that are not extending should stay exactly where they are and your body should maintain that hollow position!

Row or Air Assault or Ski Erg Sprint: 8 sets of 20 seconds on, 10 seconds rest. 

Wednesday, June 20, 2018- Week Two- Day Three

BRO DAY

Trap Bar Deadlifts or sumo deadlifts if you don’t have the necessary equipment : 10,8,6,6,4

DB Hammer Curls x 10 (done in between sets of deadlifts)

3 sets:

Floor DB Bench x10. Slow and controlled. (lay on ground, palms facing feet)

1 arm DB Row x6-8 each arm. Slow and controlled.

Alternating Single Leg Toe To bar x 10

Row or Air Assault or Ski Erg Sprint: 5 x :30 on, :90 rest