7/3 WOD

Warm-Up (10 min) 2 rounds 200 m jog 10 good mornings (PVC) 10 glute bridges 10 inchworms 20 mountain climbers Strength (15 min) Deadlift 3 sets: 3 – 3 – 3 building Accessory: 3 rounds 12 kettlebell s

Warm-Up 3 rounds 250 m row 10 ring rows 10 push-ups 15 band pull-a parts 20 jump rope Strength (15 min) Bench Press 5 sets: 5 reps building each set Between sets: 10 hollow rocks 0:30 sec hold 10 band

W arm-Up (10 min)2 rounds: 200 m partner jog 10 air squats 10 alternating reverse lunges 10 push-ups 20 jumping jacks Then: 10 goblet squats 10 empty bar back squats Strength (15 min) Back Squat Build