Capacity: (Don’t worry this is the last week of this focus everyone)
Tabata 8 rounds of 20secs on/10secs off for each movement
Row for cals
Jump Squats
Row for cals
Mountain climbers
Score=lowest score for each session
WOD:
50 single-arm dumbbell overhead lunge (25R/25L)
100 ab-mat situps
50 Wallballs
50 single-arm dumbbell overhead lunge (25R/25L)
L1: 20/10 DB, 14/10 WB
L2: 30/20 DB, 20/14 WB
L3: 40/30 DB, 20/14 WB
L4: 50/35 DB, 20/14 WB
Accessory
Superman Back Extensions 3×20
Recommended Stretching