Plate & Dumbell WOD

Warm up-

3 rounds of- 30 Seconds work, 10 seconds rest-
Slow pace air squats
Hip taps
Plank
Slow pace sit ups


Upper body-

5 super sets of- rest as needed between sets
20 Around the world with plate / Dumbell- Bend your knees a bit.
15 Push ups
10 Curl & press with plate/ DB


Metcon-

For time-
100 Jumping jacks
80 Air squats
60 Towel rows
40 Jump overs
20 Burpee jump overs

Bodyweight

Part 1-

5 super sets of-
15 Push ups
30 Hip taps


Part 2-

For time-
100 Jumping jacks
80 Air squats
60 Towel rows
40 Jump overs
20 Burpee jump overs

Running WOD


Warm up-

5 Minutes walk or easy jog


Work-

6 rounds of-
3 minutes run in fast pace
2 minutes walk or slow run


Cool down-

5 Minutes walk or easy jog