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https://synergy180.com/wp-content/uploads/2020/04/01.mov Equipment Needed: Heavy Dumbbell/KB/Bar Equipment Substitute: Heavy Suitcase / Two Gallons  Rounds 6 | 30 on 10 off Finisher: Challenge someone in your house to hold a 3 minute wall-sit with you.  Record and post on Instagram and tag us for completion. Exercises: Weighted Squats Single Leg Plank to Kick Out/Up Burpees Reverse Tabletop Jumping 180 Squats Single Leg Romanian Deadlift (Left) Single Leg Romanian Deadlift (Right) Air Chair     PLAYLIST OF THE Read more…

https://synergy180.com/wp-content/uploads/2020/03/FullSizeRender-12.mov 03.30.2020 Bent over Tricep kickbacks Tuck jumps Reverse curls Front raises Extended low boat to close Bicep curls Hip dips Quick feet lateral over weights

https://synergy180.com/wp-content/uploads/2020/03/FullSizeRender-11.mov Wall Sit to Front Raise Quick Feet to Burpee Hamstring Walkout Single Leg Deadlift  (left) Single Leg Deadlift (right) Crescent Lunge Bicep Curl (left) Crescent Lunge Bicep Curl (right) 

https://synergy180.com/wp-content/uploads/2020/03/IMG_3361.mov Superman  Side to side plank narrow pushups  Crab Kicks  Dumbbell Pull Through  Squat Upright Row Snatch Bent Over Power Row 

https://synergy180.com/wp-content/uploads/2020/03/0324-WOD-Explanation-1.mp4 Knee Tucks Side Plank Crunch -L Side Plank Right -R Jump Rope Side Plank Twist Ab Lifts Weighted Sit-Ups  High Knees