The Cell Gym – WOD

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Warm-up

Warm Up (core rotation with band) (No Measure)

400m Run

Then:

20m elbow to ankle

8 Push-Ups

8 Ring Rows

10+10 Rotation with Band

Mobility:

30 sec pigeon stretch

10 pause back squat with pvc (3 sec pause)

Core: 2x

20 hollow body

30 sec plank

Strength

Bench Press (5@60%, 4@70%, 3@80%, 2@95% 3x)

Metcon

Metcon (AMRAP – Rounds)

30 min EMOM

1- 12 wallballs 20/12

2- 8 T2B OR Hanging knee raises

3- 45 sec jump rope