WOD Monday “One Shot”

Notice: Remember to always start with a 5 minute warmup and 5 minute total body stretch before starting any of our WOD’s!

1a–  TRX Flys:  Perform for 35 sec, then move right into Barbell Chest Press on Stab Ball for 40 sec, rest for 10 sec then move right into:

1b–  Push-ups (one hand on Med Ball): Perform for 30 sec, rest at the top for 5 sec, then switch hands and hit it again for 30 sec.  Move right into Band Fly’s for 30 sec.  Rest for 20 sec and repeat 2 more times.

2-  DB Press: Perform 12-15 reps on the Stability Ball, then move into Push-ups for 30 sec. Repeat the sequence 2 more times.

3-  Overhead Tri Ext: Perform for 30 sec, right into Tri Pushdowns for 30 sec. Repeat 2 more times.

4-  Lateral Raise: Using DBells, perform 45 sec of side laterals.  Drop the weight and perform 30 sec of Top Down Laterals.  Rest 15 sec and move into DBell Shoulder Presses for 10-12 “Slo-Mo” reps.  Repeat 2 more times.  Finished!!!

Doug

Always finish by following the weight training with 20 minutes of intervals cardio sets!!!

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