Dynamic Scorpion stretch (back and forth)
Banded Lat Pull Down
4 Rounds of:
10-12 Supinated DB Bent Over Row
10-12 DB Floor Press
8-10 Pull Ups
8-10 Ring Dips
Rest :30 between each exercise and 1min after each round
5 Rounds: Every 4 mins
100m Suitcase Carry (50/35)
10 Single Arm Devil Press (50/35)
*one DB for WOD, use it for both movements
* suitcase carry video https://youtu.be/FyK-synJ9fs
*score is slowest round
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At South City, we provide our members with an encouraging supportive fun path to achieving their fitness goals. Getting fit and healthy shouldn’t be boring. It should be fun, varied and done with friends!