Plate & Dumbell WOD

Warm up-

3 rounds-
5 Lunge-Lunge-Squat
5 sit ups
5 Bodyweight "Good morning"
5 No push up burpee



Part 1-

Plate bent row / DB single arm bent row
6 sets of 20 seconds work for quality / 40 seconds rest.



Part 2-

For time-
4 rounds-
20 Walking lunges (no weight)
20 sit ups

3 rounds-
15 Plate/DB curl & press
15 Towel rows

2 rounds-
20 Burpees
20 Push ups

Bodyweight

For time-
4 rounds-
20 Walking lunges (no weight)
20 sit ups

3 rounds-
15 "Yoga push ups"
15 Towel rows

2 rounds-
20 Burpees
20 Push ups