WOD 04072025

A. Dynamic Stretches

B. (For warm up)

(2 rounds)

15 light dbell bent over fly (dbell each hand)

15 air squats

(2 rounds)

10 heavy dbell bent over rows

10 light dbell front squats (dbell each hand)

(2 rounds)

1:00 max: box dips

1:00 max: devil row

C. (6:00 clock)

0:00-2:00:

30 dbell bent over rows (dbell each hand)

30 dbell front squats (dbell each hand)

2:00-4:00:

20 dbell bent over rows (dbell each hand)

20 dbell front squats (dbell each hand)

4:00-6:00:

Max burpee box jump or burpee step up

D. (For time)

50 goblet box step up

E. (For Hypertrophy)

16-14-12-10-8 each side

Dbell single arm bent over row

F. Static stretches