Monday – 211213

Monday – 211213

SWOD

Every 5 minutes for 4 sets, complete:
DB Bench Press x 10 reps
Single-arm DB Row x 5 reps/side
KB Push Throughs x 10 reps/side
Wall Slides x 10 reps @ 3131

WOD

24-12-6-12-24 for time of (12 min cap):
DB Push Press (50s/35s)
DB Front Rack Lunge (50/35)

Note: 2 DBs for the Push Presses, 1 DB for the Lunges

……….

BURN

Every minute on the minute for 24 minutes (3 rounds), complete:
(Working :40 on / :20 off)
Min 1 – DB Goblet Squat
Min 2 – Abmat Sit Up
Min 3 – DB Reverse Lunge
Min 4 – Plank
Min 5 – Jump Squat
Min 6 – 6″ Hold
Min 7 – DB Goat Bag Swing
Min 8 – Heel Touches

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WOD