240722 Monday WOD

Warm-up:

• 5-10 minutes of light cardio (jogging, cycling, or rowing)
• Dynamic stretches focusing on shoulders, chest, triceps, and legs
• 2 sets of 10 push-ups

Strength Training:

1. Bench Press: 4 sets of 12-15 reps

• Use a weight that is about 60-70% of your 1RM
• Rest for 1.5 to 2 minutes between sets

1. Dumbbell Flyes: 3 sets of 15 reps

• Use moderate weight and keep a slight bend in the elbows
• Rest for 1 minute between sets

MetCon:

12-minute AMRAP (As Many Rounds As Possible)

10 Push-ups

• Ensure full range of motion and proper form

15 Kettlebell Swings (53/35 lbs)

• Use a weight that allows for proper form and unbroken sets

20 Air Squats

• Maintain good form and depth in each squat

30 Double Unders

• If you can’t do double unders, substitute with 60 single unders

Cool Down:

• 5-10 minutes of light cardio to bring your heart rate down
• Static stretching focusing on the chest, shoulders, triceps, and legs