Midline
Max effort Plank hold
Mayhem Bodybuilding w/ equipment
5 rounds
50’ Hand over Hand Sled Pull (moderate weight) (OR 15 DB Rows)
10 Push Ups
-Rest 3-5 Minutes-
12-12-10-10-8-8
Dumbbell Bench Press
(ascending weight every 2 sets)
-Rest 3-5 Minutes-
5 rounds
50’ Hand over Hand Sled Pull (moderate weight) (OR 15 DB Rows)
10 Push Ups
-Rest 3-5 Minutes-
4 sets
12 barbell curls (light) or Banded curls
12 skull crushers (light) or tricep extensions
No Equipment home WOD
AMRAP 12:00: 20 Alternating Leg V-ups (Total) 20 Alternating Step Back Lunges (Total)
Bonus Accessory Work (for home wod)
3 rounds: 10 Lateral Box/Chair Step Up (R/L) 10 Single Leg Calf Raises (R/L) 1:00 Side Plank (R/L)