FREE WOD FRIDAY: 01/31/20

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“When we tackle obstacles, we find hidden reserves of courage and resilience we did not know we had. And it is only when we are faced with failure do we realize that these resources were always there within us. We only need to find them and move on with our lives.” A.P.J. Abdul Kalam

STRENGTH/HYPERTROPHY: SHOULDERS
-DB lateral raises (1:1:1:2) – 5×15/Machine flys (1:1:1:2-hold 10secs on last rep) – 5×12
-Bbell press (1:1:1:1) – 4×20/Reverse isolated shoulder flys (1:1:1:2) – 4×15
-DB neutral press (1:1:1:1) – 5×12
Isolated high row pulses (1:1:1:1) – 4×15
-Bilateral high rows (1:1:1:1) – 4×10/Horizontal machine shrugs (1:1:1:10) – 4×10

CARDIO/SKILL WORK: 4 Rounds
-Hollow body hold to sit 5×10 seconds hold
-Rows x 15calories
-Lateral lunge to under kicks x 5reps on each side
-Knee hover oblique twists x 10 reps on each side

CARDIO: LIIS
Elliptical – reverse
200 calories

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