7.30.23 WOD

3x
20 Mountain Climbers
:10 Sec Side Plank R
:10 sec Side Plank L
6 Alt Rev Lunge + Reach to Ceiling

Then…

3 Rounds For Quality
14 Alt Cossack Squats 7 per side
8 Tempo Push Ups (Slow controlled down + explode up)
1 Min Wall Sit Hold

Then…
3 Rounds For Time:

20 Renegade rows
25/20 Cal Bike
20 Single Leg Alt V-Ups
25/20 Cal Row
20 Russian Twists with a Plate (25/15)

Then…

4 Sets:
12 DB Hammer curls

Superset with:

14 Seated DB tricep ext