WOD

Monday, April 8th

04/08/2019

WARMUP:

 

3 Rounds (with light DBs, progress movement each round, EACH round starts w/row):

 

1:00 Row then 8 reps each of:

 

Air Squat > Jumping Air Squat > Jumping Split Lunges

 

DB Strict Press > DB Push Press > DB Push Jerk

 

Pushup > Dive Bomber Pushup > Clapping Pushup

 

Situp > Bicycle > V-up

 

Bench Press Review (use a spotter, safety first!)

 

 

 

WORKOUT:
PARTNER WORKOUT
Teams of 3...
ON A 20:00 RUNNING CLOCK...
Build to Heavy Set of 3 Bench Press*
*Score is combined highest weight of all three athletes.

-Rest 5:00-

AMRAP x 10 MINUTES
Max Cals on Bike*
*Score is total calories. Athletes can rotate in any order.