8/22 WOD

Descension

Warm up – 100 jump rope
20 alternate lunges
15 Db shoulder press
10 ab mat
Skill – overhead squats (5×3) form
WOD- 10,8,6,4,2
OH squats
T2B
200 meter run (300 meter row)

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8/21 WOD

HIIT’

Warm up – 800 meter run
PVC stretch out
Mobility- back / shoulders
WOD- 10 min Amrap
20 Russian twist
10 roll outs
5 burpees
10 Db lat raise

1000 meter row

10 min Amrap
20 bicycles
15 resists ball pike abs
10 Db thrusters
10 Db skull crushers