4/15 WOD - 5:15 with Kathy D!

Warmup:

Two sets:

Perform 30s each of the following movements…

• *1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)

• *2 – Banded Lateral Monster Walk

• *3 – Banded Squats

• *4 – Side Plank Hold

• *5 – Russian Step-Ups

Strength

Three sets:

• Supinated-Grip Bent-Over Row x 6-8 reps @ 2111

• Rest 20s

• Band Pull-Aparts x 30 reps @ 10X0

• Rest 60s

• Front-Racked Alternating Reverse Lunges x 20 reps (10 each leg)

• (goal is to use same weight as last week)

• Rest 2 min

Metcon:

Amrap 15

10 Alternating Dumbbell Snatches

10 Push-Ups

10 Alternating Pistols

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