FREE WOD FRIDAY: 01/03/20

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FREE WOD FRIDAY: 01/03/19

But most of all, I hope you find yourself out there. I hope you figure out your heart, I hope you figure out your mind. I hope you learn how to be kind to yourself, how to embrace the journey you are on. I hope you learn how to be proud of the person you are becoming, I hope you learn how to be proud of where you are — even if it isn’t exactly where you want to be. I hope you learn to fall in love with the process, with the messiness of life and the confusion of it all. – Bianca Sparacino

CARDIO: 300calories
Threadmill: 12 incline/4.2kph

STRENGTH/HYPERTROPHY

ARMS
Alternating dumbbell curls 5×10 (2:1:1:2)
Barbell curls 5×10 (2:1:1:2)
Prone on incline bench alternating dumbbell curls 4×12 (1:2:1:1)
Prone on incline bench ez bar curls 4×12 (1:2:1:1)
BACK
Unilateral machine lat pulldowns 5×15 (2:2:1:2)
Unilateral cable rows (low set-up) 5×15 (2:2:1:2)

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