Koa Kid's Martial Arts Registration is August 17, 18 & 20, 2020 9AM-1:30PM & 5PM-6:30PM at Koa Kingdom 109 W Gentile

28th Apr, 2020

4.28 WOD

5 Min Cardio
10 Min Mobility

WOD
*Go up in weight with each round if possible, Go slow in movement, fatigue the muscle, feel the work.

15-12-9-6
Bench Press
Bent Over Row

Then
15-12-9-6
Seated Overhead Press
Pull Up or Lat Pull Down (use bungee)

Then
15-12-9-6
Seated Bicep Curls
Tri Kickbacks

Burnout – As Fast As Possie
Max effort Pushups in 3 minutes
Max effort Tricep Dips in 3 minutes