01/06 Back & Core - Synergy180

WOD 01/06 Back & Core

30 on 7 off 3x

Bars & Rings

Chin-Ups

Land Mower R

Land Mower L

Gorrilla Rows

Plank KB Balanca

Squat to Swing

Jump Rope & Dumbbells

Jump Rope

Bench Single Arm Heavy Row L

Bench Single Arm Heavy Row R

Barbells

(REST /ADJUST WEIGHT FULL 30 BETWEEN EXERCISES)

Heavy Row

Heavy Deadlifts