Warm-up:

  • 4 x 1:00 jump rope (singles, one leg x 2, singles)
  • 4 x 1:00 alternating plank/ wall sit

Push Press

  • 5 x 8 (first 2 sets @ 65#, last 3 @ 75#)

8 Rounds:

  • 20 walking lunges w/ 25# dumbbells
  • 10 GHD sit-ups
  • 5 goblet squats w/ 25# dumbbell

WOD:

  • 500m row
  • 100 jump rope
  • 1 minute rest
  • 500m row
  • 30 step ups (24″)
  • 1 minute rest
  • 500m row
  • 25 sit-ups

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