240909 Monday WOD

Bench Press: 15 mins to establish a 10-rep Max.

Metcon:

Tabata Protocol (20 seconds work, 10 seconds rest, 8 rounds for each movement):

1. Push-up Plank Hold (Core stabilization for shoulder and chest support)
2. Russian Twists (Rotational core work)
3. Dumbbell Rows (Back work to balance chest strength)
4. Kettlebell Swings (Full-body cardio with focus on posterior chain)
5. Mountain Climbers (Core and cardio work)
6. Goblet Squats (Lower body for overall endurance and leg strength)

Each movement will be done for 4 minutes (20 seconds work, 10 seconds rest) before moving to the next.