RDO means WOD: A WOD

The perfect end to the day is a WOD just as the sun sets…

  • 5 sets of 5-8 reps Bench Press (last one is a drop set)
  • 3 sets Row and High Pull combo (10 reps over hand grip row, 10 reps under hand grip row, 10 high pulls)
  • 3 sets 0f 10 reps front raises and steering wheel combo
  • 3 rounds of weighted plank holds for 1 minute

Followed by 3 rounds of this weeks Ab and Glute circuit:

  • 10 V-ups
  • 10 Oblique side bridges
  • 10 Hollow body rocks
  • 10 kickbacks (each side)
  • 10 Hawaiian squat (each side)
  • 10 Hamstring sliders
  • 10 banded crab walks (each side)
  • (didn’t do the planks as it was done earlier)

Min xx


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