Thursday 200924

WOD
Complete 3-4 sets
5-10 Tempo weighted pull-ups, 2 sec hold at the top / 3 sec descent
10 Supinated grip barbell bent over row
10-15 Dips
10-12 Curls
*Start at the top and work down the list

Boot Camp
As many rounds as possible in 7 minutes
10 dumbbell thrusters
20 AB Bikes
100 m run or row
1 minute rest
As many rounds as possible in 7 minutes
10 dumbbell curls
20 Lunge steps
100 m run or row
1 minute rest
As many rounds as possible in 7 minutes
10 dumbbell skull crushers
20 Russian twist
100 m run or row

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