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Workout

SWEAT WEDNESDAY

warm up

40-20-10

1.Jumping Jack
2.Air Squats
3.Front Lunges
4.Sumo High Knee
5.Back Lunges
6.Pushup Side plank
7.Mountain Climbers
8. Dolphin Pushup
9. Chatarunga
10. Downdog to Plank

Workout #1

Metcon (Time)

0-4 AMRAP
8 WallBalls
8 Alt. DB Snatch 45/30
8 sit-ups

4-8 mins
30/20 Bike or Row

8-12
8 WallBalls
8 DB Power Cleans 45/30
8 Sit-ups

12-16
30/20 Cal Bike

16-20
AMRAP
8 WallBalls
8 DB Squat Snatches

20-24
30/20 Cal Bike

24-28-
AMRAP
8 WallBalls
8 DB Squat Cleans
8 Sit-ups

28-32
7 VPS
7 REVERSE SIT-UPS
7 WEIGHTED GLUTE BRIDGES

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