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WOD:
Option 1:
4 min AMRAP
27/21 Calorie Row (27 Shuttle Sprints)
27 Burpees
27 Pull-ups
– rest 4 mins-
4 min AMRAP
21/15 Calorie Row (21 Shuttle Sprints)
21 Burpees
21 Toes2Bar (V- Ups)
-rest 4 mins-
4 min AMRAP
15/9 Calorie Row (15 Shuttle Sprints)
15 Burpees
15 Pull-Ups
*if you don’t have a pull-up bar try towel pulls, door knob pull-ups, chair pull-ups or use the pvc and band version*
*video will be posted on FB page*
Option 2:
16 min AMRAP
12 Bent over DB Rows (video)
12 Lateral Burpees
12 DB curls (if your db is too heavy use 1 db, both arms)
50 Fast Feet (video)
Mobility WOD
Paleo Diet Lifstyle