Timberwolf Fitness Roseville – Junk Yard WOD

Metcon (Checkmark)

Warm up:

Bike 90s

Superset: 2 rounds light weight

KB swings x20

KB push press x5/side

KB one arm row x5/side

Tire Flips or Sand Bags (based on weather)

Tire Flips 1 rep OTM x10

Or

Sandbag clean 2 reps OTM x10

Accessory phase:

Superset:

BB strict press 3×10 (2 reps in reserve)

Front rack marches 3×20

Spanish squats 3×10 (no weight)

Superset:

BB Pendlay rows 3×5

BB bridge 3×10

Reverse crunch 3×10