WARM UP – MOBILITY

** LIVE ZOOM CLASS AT 7AM **

5 mins shoulder circles, rotations & pec openers

Easy warmup reps of: pull-up /table pull-up, decline push-up, overhead press /HSPU

WOD A

DAY ‘N’ NITE

3 Rounds for total reps:

45 secs: Pull-ups or table pull-ups

– 15 secs rest –

45 secs: Shoulder press or Handstand push-ups

– 15 secs rest –

45 secs: Bent over rows

– 15 secs rest –

45 secs: Decline push-ups

– 90 secs rest –

– Record total reps across the workout

WOD B

NIGHTCRAWLER

3 Rounds for total reps:

45 secs: Bedsheet ‘W’ rows w/ 3 secs negative

– 15 secs rest –

45 secs : Incline diamond push-ups w/ 3 secs negative

– 15 secs rest –

45 secs: Bicep curls w/ 3 secs negative

– 15 secs rest –

45 secs: Skull crushers w/ 3 secs negative

– 90 secs rest –

– Record total reps across the workout

WOD C

AFTER HOURS

4 min AMRAP:

10-count bodybuilders

– Record total reps across the workout

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