12.11.24 WOD

2 rounds:
6 Alternating Reverse Lunge Steps
3 Burpee Broad Jumps
10 Banded chest pulls
:30 Sec Bike

Then…
(Week 4 of 4)

3 Sets:
12 Smashed head dumbbell bench
20 Banded Lat pull-downs
10 Push-ups

Rest 90 seconds between sets

Finisher:
2 Max effort sets of Leg lowers rest
:30 between efforts

Then,,

3 Rounds For Times:

12/9 Cal Bike
6 Burpee Box Jumps
18 Front Rack Lunge Steps 95/65 or less
6 Burpee Box Jumps
12/9 Cal Bike

Rest 1 Min between rounds
Goal:-18min
Choose a weight that you can do at least the first round of lunges unbroken.

I suggest burpees stepping out, and stepping in, and stepping off the box on the burpee box jumps.