Plate & Dumbell WOD

warm up-

Tabata this- 20 work / 10 rest-
Air squat
Slow "Good morning"
Sit ups
Push ups

– Total of 3 rounds



Strength-

5 super sets of-
20 Bent row with plate / DB
20 Hollow pull overs
– rest 30-60 seconds.


Metcon-

For time-
30-25-20-15-10-5-
Jump overs
Push ups
Sumo DLHP

Bodyweight

Core-

5 sets of-
20 hollow rocks
15 sit ups
20 seconds hollow

Metcon-

For time-
30-25-20-15-10-5-
Jump overs
Push ups
No push up burpees

Running WOD


Warm up-

8 minutes walk or jog


Work-

8 sets of 200 meters all out sprint.
– Rest 1 minute between sets.