Forge Fitness – WOD
Strength
Metcon (No Measure)
4×4 Bulgarian split squat each leg
-Into-
4×8 single leg glute bridges each leg
-Into-
2×8 ice skater lunges each leg (use KB/DB if available)
-Into-
4×10 calf raises
Skill
Metcon (No Measure)
Super set:
2×15 body saws
2x:45sec lateral raise hold and pulse
Or
Super set:
2×15 bent over row
2×15 lateral raise
-Into-
Super set:
2×15 shoulder press
2×15 bicep curl
Finisher
Metcon (No Measure)
15 reps of hollow to superman arch rolls