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13/11/2013 Wednesday

By November 13, 2013WOD

Workout

Summer challenge Workout

Interval sprints

Men

3Rounds
45 sec per station (drop sets)
15 sec rest between stations

Ring dips/Tri cep dips
Bi cep curls 30/20
Sit ups
DB shoulder press 15/10kg

5Min Core endurance

Ladies

2Rounds
Perform 10 bed ball slams after each exercise

10p/s KB step ups
10p/s alt Huper back ext
25 plate sit ups 5kg
30sec Hand stand Hold
10 candle stands 5kg

5 Min core endurance