WOD 538
Warm Up
4 min Single Unders
4 rounds
10 Olympic bar Biceps curl to shoulder press
10 Hack bar Biceps curl to shoulder press
10 Back Extensions holding resistance band overhead
10 Back Extensions hand on chest
20 Ab sit ups on Roman Chair - fully back to fully to toes
20 shoulder raises with aquabag - water with each lift on side arm that raises and goes down
10 upright rows with aquabag
20 side raises to overhead to other side with aquabag - water with each lift on side arm that raises and goes down
160 single unders
4 rounds
10 narrow body squats to l-sit
Multiple dead hangs
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