WARM UP: 2 ROUNDS
15/12 CALS
10 SQUATS
10 FRONT RAISES
10 DB SHOULDER PRESS
WOD: 3 MINS ON / 1 MIN REST X 8
RXD Option:
10 Goblet Squats
KB Swings
(24/16)
10 Lunges
10 MB Sit Ups
(9/6)
10 DB Step ups
10 DB Push Press
(17.5/12.5)
Max Cals
8 sets (Twice Round)
SCALED Option:
10 Goblet Squats
KB Swings
(20/12)
10 Lunges
10 MB Sit Ups
(6/3)
10 DB Step ups
10 DB Push Press
(12.5/8)
Max Cals
8 sets (Twice Round)
Finisher:
3 sets x 10 reps
MB Russian Twist
MB Sit Ups
MB Mountain Climbers
Accessory Work:
3 sets x 10 reps
DB Bicep Curls
DB S/A Rows
Chin Ups (Banded)
Top Up:
500m Max Effort Row
2 mins rest x 2 or
2 mins rest x 3 or
2 mins rest x 4

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