SWOD
Overhead Press
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
WOD
For time:
200/150 Calorie Row
Note: Working 2 min on/1 min off. Begin each round with 10-9-8-7-6-5-4-3-2-1 Burpees, if still working after 10 rounds just Row.
……….
BURN
6 minute AMRAPs
(w/ 30 butt kickers and rest between stations)
Station 1:
10 Shoulder Taps (2 for 1)
10 Pendulum Lunges
25 Russian Twists
Station 2:
10 Jump Squats
10 Triceps Dips
25 High Knees
Station 3:
10 Box Jumps
10 Push Presses
25 Flutter Kicks
Station 4:
10 Abmat Sit-ups
10 Inchworms
25 Cleans
