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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