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Workout

Happy Wednesday Beautiful People

Warm-up

40/20/10
Equipement needed:
plate

Plate tap with foot
Plate jump over
Plate squat
Plate ground to overhead
Plate overhead lunge
Plate twist
Plate site up
Plate Russian Twist
Plate Plank
Dolphin push up ( can you hold the plate on your back?)

Workout #1

Metcon (Time)

Metcon for Time:
8 Rounds:
5 TTB
10 Push Ups
15 Air Squats

1 Round
500 meter Row ( or 30/20 calories on bike)
30 Devil Press 35/20

8 Rounds
5 TTB
10 Push ups
15 Air Squats

1 Round
500 meter Row ( or 30/20 calories on bike)
30 Devil Press 35/20

All for Time! NO Rest!

35 minute time cap. If you know this will be very hard for you, then scale it to 3/6/9 on the reps.

Buy Out:
100 AB Mat sit ups

Want to see some of these movements in action? Check out our .