WOD - Fr 16.07.21

WARM UP

Complete as many rounds as possible in 7 mins of:

10/8 Row Calories

10 Single Arm Dumbbell Deadlifts

10 Stiff Legged Walk Out To Push Ups

LONG WOD

Every 1 min for 40 mins, alternating between:

3 Bench Press, 60% 1RM

8 Assault Bike Calories

8 Push-ups

10 Row Calories

COOL DOWN

For quality:

Assault Bike (Easy Paced), 5 mins

Chest Stretch, 2 mins

Hang From Pull Up Bar, 30 secs

Knight Stretch (On Box), 2 mins