Web WOD | Thursday, April 9th, 2020

Pure Strength | #7

Author: Hannah Jo, Gahanna/John E. Bickley YMCA

Equipment: Sturdy chair, Mat optional, weight optional
Estimated Time to Complete: ~45-60 minutes

Complete 10 reps of each exercise with minimal break in between exercises. After completing all of the exercises, take an extended break then go back to the top and complete it a second or even third time.

Workout | 10 reps each exercise
Alternating backward stepping lunges with lateral raise
Pec decks
Calf raises with shoulder shrugs
Chair squat with reverse grip front raises
Chest flies with table top legs
Alternating curtsey lunges with bicep curls
Deadlift to upright row
Alternating forward stepping lunges with front raises
Neutral grip chest press with legs table top
Renegade row
Push-ups
Overhead press
Alternating side lunges
Side stepping squats with hammer curl
Squat hold
Squat pulses
Squat with neutral grip overhead press
Surrenders
Tricep dips
Wall sit with dumbbell forward rotation

120 second rest

Category: Workout of the Day