FITNESS
A1) Overhead Dumbell Stepups: 4x 6-8 Steps/leg; Rest :30 between legs
A2) DB Lateral Front Rack Lunge: 4x 8-10 Alternating; Rest :90
B) For Time-
40 Situps
40 Wall Ball
30 Cal Row
30 Hand Release Pushups
20 Pullups
20 Cal Airbike

PERFORMANCE
A1) Overhead Squat: 8-6-4-2-2; Rest :30
A2) DB Lateral Front Rackk Lunge: 4x 8-10 Alternating; Rest 2min
B) For Time-
50 Wall ball
40 Cal Row
30 Pullups
20 Cal. AirBike
10 Ring Dips

Categories: WOD

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