12.4.24 WOD

2 rounds:
:30 Sec Row
5 No Contact burpees
3/3 Box Step Ups
10 Banded pull aparts
10 Single DB curls (both hands)

(Week 3 of 4)

3 Sets:
5/5 Alternating Dumbbell Bench
20 Banded pull downs
10 Single Dumbbell Skull Crusher

Rest 90 seconds between sets

For the Alternating DB Bench. Start with both arms extended. Focus on bracing your midline and locking in your body position, continuously reaching for the ceiling with your non-working arm as you complete your rep on the working side. Whichever arm is not working is always in a locked-out extended position . Complete 10 tota reps, 5 per arm

–

Finisher:
1 Set:
Max effort front plank

Then…

For time:

40/30 Cal row
10 Burpees over the rower / over DB
10 DB box step overs (2 Dumbbells)35/25
—
30/24 Cal row
10 Burpees over the rower / over DB
10 DB box step overs
–
20/15 Cal row
10 Burpees over the rower
10 DB box step overs
–
10/7 Cal row
10 Burpees over the rower
10 DB box step overs