Monday February 6th

Warm up:

Jog 2 laps

Review hollow body and reverse burpees then:

2 rounds NFT

8 reverse burpees

6 HR push ups

4 plank shoulder touches / side


Pendlay Row

3×8 AHAP

WOD: Tabata, 8 rounds per station, 1 min rest between stations

  1. Bike
  2. Hollow Body
  3. DU’s
  4. Thrusters (45/35)


Superset, 3 x 8 per exercise

Bent over posterior fly

Dumbell Curl

Notes:Pendlay row should be heavy but explosive! Do not load so heavily that the bar speed is slow.