Pull up bar hang
*Every time you come down, bike or row 10 calories. Pull up bar hang can be scaled to ring row hold.
1st four intervals = Medicine Ball Jack Knives
2nd four intervals = Plank with forearms on the ball
ADV –rolling the med ball front to back.
WOD (23 minutes)
1 Minute Work:30s Rest and Rotate
- Kettlebell Swings (2/1.5)
- Toes to Bar
- Double Unders (divide by 5)
*Sub bike with weighted goblet step-ups (1.5/1)
*Score = Reps total
5 rounds of
5 Heavy Bench Press
10 Bent over Single Arm DB Rows Each Arm