The Cell Gym – WOD

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Warm-up

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

500m Run

Then:

2 Rounds:

8 Push-Ups

10 scapula pull-ups

10+10 Rotation with Band

Core: 2x

20 hollow body

30 sec plank

Strength

Bench Press (4@80%x3 sets)

Metcon

Metcon (AMRAP – Rounds)

LIFE

20 min EMOM

Even- 10 ring rows

Odd- 10 seated DB Press

Metcon (AMRAP – Rounds)

SPORT

20 Min EMOM

Even- 5 Chest to Bar pull-ups

Odd- 5 strict HSPU OR 8 kipping HSPU