9.26.24 WOD

Core work:

3 Sets:
25 V-ups
:30 Sec Side Plank R
:30 Sec Side Plank L
25 Tuck Crunch
Rest :30

Then….

Every 3:00 x 8 Rounds
200m Run/Row scale : 150m
12 Bodyweight Prisnor Box Step Ups

*wear a 20/14lb weight vest

Rest the remaining time left in the 3 MInute window.

Then…

3 Sets:

8 DB Hammer Curls
immediately into
12 Alt DB Curls

Rest :30 seconds

8/8 DB tricep kickbacks
12 DB OH Tricep Ext

Rest 1:00 between Sets