10.17.24 WOD

2 Rounds
100m Run
10 Dips
10 Banded Chest Pulls
200m Row

Then..

3 Sets: (12 MIn to complete)
8/8 single leg Bulgarian split squats with Suitcase Hold
10 DB Bent Over Reverse Flys
15 Banded Face Pulls
50m Suitcase Carry on R/L(down/back with right hand-down and back with left

Rest 1:00 between sets

Then…

2 Sets: (20 Min Total)

From 0 – 5 Minute:

600m Run / Bike 25/20 cals

AMRAP:
10 Air Squats
5/4 Strict Chin Ups

From 5- 10 Minutes:

500/400m Row

AMRAP
10 Walking Lunges
10 Push Ups
10 V-Ups/ sit-ups

At the 10 Min mark, start right back at the top on the 600m Run for round 2.

No rest between.