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WOD 29.7.19 (MGW)

PRO/ROOKIES: 4 Rounds of : 1 min Max Cal Assault Bike, 1 min REST, 1 min Max Wall Ball Shots, 1 min REST, 200 m Run 1 min Cap, 1 min REST.

HEAVY DAY:
A. 4*10 Front squat
B. Super set 4*12 single leg hip thrusters – 4*10 Shoulder Press
C. Super set 3*12 KB Swing – 3*12 dips loaded if possible
D. Tri Set 3 * 1 min Plank – 20 Obligue sit ups – 20 superman back extensions

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