Phone: (813) 440-8882

Wednesday January 3rd

2
Jan

Wednesday January 3rd

warm up
4 rounds
10 cals bike or row
10 empty bar presses
10 (5 each arm) Overhead squats with a dumbbell (GO LIGHT, this is just to practice)
Strength
Push Press
Sets of 3
3,3,3,3,3 this is Dip drive press…

Wod
10 Minutes
6 Handstand pushups (sub dumbbell presses 10, or 12 push ups)
12 Slam balls
1 Rope Climb

Rest 3 Minutes
then 3 minutes of max effort walls balls
*who will go all 3 minutes without dropping the ball

 

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