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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





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