12/15/2021 WOD

A. (For warm up) 30 second max bicep curls (light) 20 single leg glute bridge with pause each side 1:00 low plank 20 single arm bent over row each side 30 light dbell swings B. (7:00 EMOM) 3 sumo dead

A. (For warm up) 1:00 bicycle crunches 30 alternating arm raises 1:00 box step up 20” 20 box dips 1:00 max line hop overs 100m jog B. (3 rounds) 20 step ups 20” 25 dbell bent over rows (dbell each han

A. (For warm up) 20 high knee grabs 20 bent over glute 20 close stance air squats 20 seal jacks 20 calf raises with pause -then- 3 rounds: 6 light dbell strict press each side 7 light dbell bicep curl