Warm-up/5Min AMRAP 20 Jumping Jacks 10 Seated Banded Row 10 Scapular Push Ups 5 Bird Dogs (each side) Strength
3-4 Rounds 12 Single Arm DB Bent Over Row (each arm) 15 Bent Over DB Reverse Fly Max Set Ring Rows (should be getting around 15 or more) Rest 1-2 mins WOD 12 Min AMRAP: 20 Double DB Snatch (40/25) 40 DU’s/ 80 Single 20 Double Db Clean (40/25) 40 DU’s/ 80 Singles
Share This Workout!
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!