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10/7 WOD

Nov 6, 2023
1 min read

AMRAP - 24 Minutes

18/15 - Cal Row

30 Dumbbell Z-Press (LIGHT)

30 Kettlebell Swings


Then


4 Rounds

15 Side Plank Hip Touches Right

15 Side Plank Hip Touches Left

15 V-Ups

20 Slow Knee Tucks


Rest as needed between rounds

 
 
 

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Focus: Horizontal pressing strength • upper-back stability Warm-Up 2 rounds: 10 band pull-aparts 8 scapular push-ups 10 band external rotations 8 wall slides 8 light DB pullovers Bench Prep 10 empty b

 
 
 
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Focus: Quad strength • front-rack positioning • trunk strength Warm-Up — 2 rounds: 30 sec easy row 8 squat-to-stands 8 alternating lateral squat shifts 10 glute bridges 10 ankle rocks/side 8 PVC front

 
 
 

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