WOD

Push Jerk + Split Jerk

1 complex every 75s x 10 sets

+

Strict Supinated Pull-up

5-5-5-5
Rest 1 min

Unilateral Z press

4 sets x 6-8 reps/side @20X0
Rest 1-2 mins

+

20 min EMOM

1st min: 8-12 HSPU
2nd min: 100m Run
3rd min: 3-5 Muscle Ups
4th min: 8-12 Cals on AirBIke
5th min: 8-12 T2B

+

3 Sets for Quality:

10 Bent Over Reverse Flyes w DB’s
10 Band Straight Arm Lat Pulldowns
45-60s FLR on hands

Address:

10720 117 Avenue,
Grande Prairie, AB T8V 7N7

Phone Number:

Email: