Warm Up
5 Min Jump Rope
10 Up/Down Dogs
10 Scorpions
10 Cobra to Child’s Pose
5 Min Jump Rope
WOD
21-15-9
Bench Press- Use Dumbbells or Barbells
Push-Ups
Single Arm Dumbbell/Kettlebell/Barbell Row (Right Arm)
Superman-(Arms reach above head)
Single Arm Dumbbell/Kettlebell Row (Left Arm)
Reverse Crunch
Dumbbell/Kettlebell/Barbell Bicep Curl
Burpees
Dumbbell Chest Flys
Loaded Sit-Ups (Use any weight)
Single Arm Overhead Press (Right Arm)
Tricep Dip
Single Arm Overhead Press (Left Arm)
Wide Superman- (Arms reach out in V-shape)
Burnout
1 Mile Run or Row