WODScreen

WARM UP

3:00 on any machine

– Then –

2-3 Sets of
5/5 Adductor Rock Backs
10 Hollow Body Rock to Toe Touch
10 Air Squats, Pause 2s in bottom
10 Groiners with Thoracic Twist
10 Glute Bridge March

WORKOUT

Every 2:00 x 6

STATION 1
10 Heavy Dumbbell Squats
10 Burpees to Plate

STATION 2
10 Dual Dumbbell Step Up, Heavy
10 Dual Dumbbell Deadlifts
—
Rest 4:00
—
AMRAP 7 x 3, Rest 1:00

STATION 1
3 Box Jumps
3 Dumbbell Power Cleans

STATION 2
3 Wall Balls
3 Medicine Ball Sit-ups

STATION 3
3 Burpees Over Plate
3 Plate Ground to Overhead

At each station, add 2 Reps every round