The Cell Gym – WOD

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Warm-up

Arms and legs warm up (No Measure)

25 jacks

10+10 standing toy soldier

10+10 lunge and rotate

10 air squats

20 jump line

10 inchworm

10 pushups

Mobility

10 pvc pullovers in a modified sqaut

10+10 banded side walks

10+10 banded external rotation (shoulders)

30 sec couch stretch

Strength

Deadlift (6@70% x 4 sets)

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

15 min AMRAP

20 DB Walking lunges 30/20

10 DB Push Press 30/20

250m Row

Metcon (AMRAP – Rounds and Reps)

SPORT

15min AMRAP

16 Back Rack reverse lunges 95/65 (from the floor)

10 DB Push press 50/30

250m Row