The Cell Gym – WOD

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Warm-up

warm up squat (No Measure)

500 m row

20m skip

20m high knees

20m bear crawl

20m lunges

10 pvc pullovers

5 pullups strict

5 dips

10 hollow body rock

30 sec couch stretch

Strength

Front Squat (3×10@60-70%)

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

20 Min AMRAP

16 DB walking lunges 30/20

10 DB Push Press 30/20

400m Run

Metcon (AMRAP – Rounds and Reps)

SPORT

20 min AMRAP

16 Back Rack lunges 95/65

8 HSPU

400m Run