WOD 07/08 | Full Body
All together
Ascending PYRAMID (Increase the weight and decrease the reps for each set) (5-7 seconds off to change weight)
Set 1 (35 seconds)- light weight: 12-16 reps
Set 2 (30 seconds) – light/medium weight: 10-12 reps
Set 3 (25 seconds) – medium weight: 8-10 reps
Set 4 (20 seconds) – heavy weight: 4-6 reps
dumbbells
Squat + shoulder to shoulder press
Romaninan Deadlift
3-way bent-over back row
Dumbbell swing with lateral hop
Push-up and bicep curl
Punch jacks
Alternating reverse lunges + squat thruster
Leg lowers with skull crushers
Squat + knee drive
Finisher: Coaches Choice