STRENGTH

 

A1. Single Arm Dumbbell Overhead Press: 3×10 each arm

A2. Single Arm Dumbbell Row: 3×10 each arm

 

 

CONDITIONING

 

6 Rounds:

:50 of Max Effort Burpee Box Jumps/Step Ups (24/20)

1:10 REST

 

 

POST WOD

 

3 Rounds:

Hip Extension Isometric Hold: 30sec – 1min

OR

Bird Dog Isometric Hold: 30sec – 1min per side

 

 

 

GET OUR FREE EBOOK

Download our 8 Tips to Lose Body Fat and Feel Better!

You have Successfully Subscribed!