Warm-up 20-16-10 Jumping Jacks Quadruped Thoracic Rotations (split per side) Glute Hip Bridges Hollow Hold (:20/:16/:10) Strength-4 RDS 10-12 Seated Barbell Strict Press (on floor) 20 Banded Upright Rows 10-12 Single Arm Plank DB Row (each arm) 20 Seated Banded Isometric Single Arm Row (each arm) Rest 1-2 mins between sets WOD 12 min AMRAP: 2 Wall Walks 12 Hang Power Snatches (95/65) 24 Air Squats
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!