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WOD 4.14
14th Apr, 2020

WOD 4.14

Warm Up

5 Min Jump Rope
10 Up/Down Dogs
10 Scorpions
10 Cobra to Child’s Pose
5 Min Jump Rope



Bench Press- Use Dumbbells or Barbells
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
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)


1 Mile Run or Row