arm Up: 2 Rounds- 400m ROW + 20 Squat Jumps + 10 Spiderman Lunges
A. Fitness Test – Benchmark – ‘Beep Test’
B. WOD – 3 Rounds for time
100m Sprint
100m Lunge
20 Plate Getups (20/10kg) *Watch video*
Fitness WOD – 3 Rounds for time
200m Run
20 Lunges (per leg)
weight plate situps (SX: Regular Situps)
Cooldown: Banded Couch Stretch 2 min/side + Deep Spiderman Lunge Holds
WATCH>>> Plate Getups!
