Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike or Row:

–3-5min

2xs:

–10 ***Bootstrappers***

–10 ***High Knee Tuck + Lunge & Twist***

–:30sec ea. Single Leg Balance

–:20sec ea. Side Plank

–5ea Single Arm DB Thruster (light)

Weightlifting

Temp Bench Pres (12-12-12)

Tempo Bench Press- 3 secs down, 3 secs up

DB Tate Press (10-10-10)

DB Tricep Kick Backs (10-10-10)

Dumbbell Rear Delt Raise + Dumbbell Lateral Raise + Dumbbell Front Raise (2×10)

10x10x10

dumbbell hammer curl (10x10x10x10)

–That’s right, bicep curls!

WORKOUT OF THE DAY