Forge Fitness – WOD
Workout (Time)
Noah’s Ark
Teams of 2 (1:1)
42-34-26-18-8 Calorie EchoBike
*36-28-20-14-6 Women’s Calories
Target time: 16-18 minutes
Time cap: 22 minutes
Accessory
Double DB Prone Row
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight, stay the same or build across sets
Lying DB Hamstring Curl
*Rest 1:30-2:00 b/t sets