Superset 1
3 sets of:
12 Explosive Step-Ups (6 each leg)
12 Step Downs (6 each leg)
12 DB Side Lunge (6 each leg)
* 1-2 min rest between sets
Superset 2
3 sets of:
10 Dips (body weight or weighted)
10 DB Rows (as heavy as possible)
* 1 min rest between sets
WOD
12 Explosive Step-Ups (6 each leg)
12 Step Downs (6 each leg)
12 DB Side Lunge (6 each leg)
* 1-2 min rest between sets
Superset 2
3 sets of:
10 Dips (body weight or weighted)
10 DB Rows (as heavy as possible)
* 1 min rest between sets
WOD
5 Rounds of:
20 Overhead Alternating Lunges 45 lb. plate(10 each leg)
8 Knees 2 Elbows
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