7.14.21- Wednesday

By July 13, 2021WOD

Today’s Workout

Strength

  • 10-8-6-4-2-4-6-8-10 Bench Press
    • *Between every set, complete 10 DB Shoulder Shrugs and 10 Bent Over Reverse Flies

Conditioning

  • For Time
    • 21-15-9
      • Assault Bike Calories
      • KB Swing (70/53#)
        • *15 Box Jump Overs after every set (24/20″)

Today’s SWEAT Workout

  • Run Intervals:
    400m Every 3:00 x 4
    200m Every 2:00 x 4

    Following final 2:00 interval, immediately begin:

    EMOM16:
    1- :20 Weighted Reverse Lunges + :20 Jumping Lunges
    2- :40 Wall Sit
    3- :40 Flutter Kicks
    4- :40 Push Ups

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