Plate & Dumbell WOD

Warm up-

Tabata this- 3 rounds-
– Plank
– squats
Hip taps


Metcon-

For time-
21-15-9
OH lunges with plate/DB
Ground to OH
Hollow rocks

rest 1 minute

18-12-6
OH lunges with plate/DB
Ground to OH
Hollow rocks

rest 45 seconds

15-9-3
OH lunges with plate/DB
Ground to OH
Hollow rocks

rest 30 seconds

100 "Mountain climbers"

Bodyweight

For time-
21-15-9
Jumping lunges
HRPU
Hollow rocks

rest 1 minute

21-15-9
Jumping lunges
HRPU
Hollow rocks

rest 1 minute

21-15-9
Jumping lunges
HRPU
Hollow rocks

rest 1 minute

100 "Mountain climbers"