Wednesday 06/03/26

Warm-Up (10 min)

2 rounds:

200m row

10 band pull-aparts

10 good mornings

8 empty-bar rows

Strength (15 min)

Bent Over Row

5 x 6

Controlled

Accessory (3 Rounds)

12 Reverse flys

10 Banded pulldowns

30-sec Superman hold

30 sec Hallow Hold

WOD — INTERVAL STYLE 🔥

5 Rounds

90 sec ON / 60 sec OFF

Complete:

10 DB hang cleans

10 Hand-release push-ups

Max calories on rower for remaining time

Score = Total calories