Mixed Kettle bell/Dumbbell Circuit   Go through 3x

  • Dumbbell Renegade Row
  • jump squats or kettle bell goblet squats
  • Bent over dumbbell fly
  • Alternating Kettle bell clean (from floor) and press

Lunge Circuit (Optional to hold light dumbbells) – Go through 3x :30/:05

  • Reverse lunge
  • Side drop lunge
  • Forward lunge
  • Wide lateral lunge

Core Circuit – Go through 3 x

  • Upper body crunches (legs straight up in air)
  • Cross leg single knee tuck (R)
  • Cross leg single knee tuck (L)
  • Overhead Kettle bell sit up

AMRAP – 8 mins

  • 10 Jack and Press (kb or your light dumbbells)
  • 10 toe taps on your KB
  • 10 Thrusters (one KB or both dumbbells)

Categories: WOD