WOD: OTE 3 x 4
25/21 Cal Bike
Remaining Time Max DB Lunges @ 35/50
– Rest 3:00 between sets.
Intermediate: OTE 3 x 4 | Rest 3 Minutes btw Rounds
20/16 Cal Bike
Remaining Time Max DB Lunges @ 35/20
Beginner:OTE 3 x 4 | Rest 3 Minutes btw Rounds
16/12 Cal Row
Remaining Time Max DB Lunges @ 20/10
Home Workout: OTE 3 x 4 sets for max reps:
400-meter run
Max double-dumbbell step-overs (35/50 lb) (20/20 in)
– Rest 3:00 between sets.
Post-Workout Skill Work:
4 sets: :30 Russian twists | :30 rest
– Use a med ball or dumbbell, if desired.